Exercises for the working woman/man
We all know how hard it is to maintain a hectic work schedule, a social life AND still make time to keep fit and healthy and usually, one of them has to suffer. For all you working women (or men) out there who feel cooped up at the desk 9-5, there is an alternative… why not bring the gym to you? There is a variety of mini-exercises, which we have listed below, that work your core, leg and arm muscles. Each exercise can be performed at your desk or walking down the hall, although some may attract a bit of attention! So what are you waiting for, check out these fun office exercises and you can go to work tomorrow safe in the knowledge that you can still fit a cheeky workout in. Just don’t let your boss see!
1. If you don’t mind drawing a little attention to yourself, wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!). For an extra bum workout, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!
2. Calf raises are also a great way to get a quick leg workout in! Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down. Repeat for three sets of 12-15 reps, and if you want an extra challenge, try raising only one leg at a time.
3. Believe it or not, some exercises can be kept under wraps and the silent seat squeeze is one of them. To start toning, simply squeeze your bum, hold for 5-10 seconds, and release. The results will be uplifting in more ways than one.
4. The leg raise is another that is hardly noticeable. While seated, straighten one or both legs and hold in place for 5 or more seconds. Then lower the leg back to the ground without letting the feet touch the floor. Repeat (alternating legs) for 15 reps. if you feel like this is a tad too east, loop your bag strap over your ankle for added weight!
5. Everyone will be wandering where all the paper has gone after this one…While seated place a stack of paper in between your knees and press your legs inward, engaging the inner thighs. Continue squeezing the paper in place for 30-60 seconds while sorting through the morning’s flood of emails!
6. Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step of two away from the desk or chair, straighten up the arms to light up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.
7. Lose the pencil behind the ear, the really suave workers hold it in between their shoulder blades! Show off your traps by rolling back your shoulders until the blades are pinched together. Hold for 5-10 seconds, release and repeat for 12-15 reps.
8. Shrugging is a great and easy way to get a cheeky workout. Simply raise both shoulders towards the ears, for 5 seconds, and then relax. Repeat for 15 reps.
9. This exercise can be covertly executed when walking down the hall. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
10. This is a simple one and helps your posture! Perfect posture is a must for long days at the desk, so practice safe desk ergonomics by adjusting your chair height to make sure the feet, hips, and arms are all at a 90-degree angle to the floor. Engage your core muscles by keeping your back straight throughout the day!