Sometimes it's difficult finding time to make it to the gym. But there are a few ways that you can maintain strength and flexibility all while at the office. In addition to this, these exercise will also help to reduce your stress levels.
Being stuck behind a desk can lead to a myriad of problems, the biggest one of course is FAT. Sitting down for hours on end is a major contributing factor to the dreaded muffin-top.
You’re probably one of those people that have a little free-time to surf the web. Maybe you’ve got real work to do, but you are either so incredibly bored or feeling guilty about that extra doughnut you just ate. Now you're seeking a way to ward off fat. If this is you, then continue reading!
What all can you do with an office chair? You can get a serious workout in for your arms and abs!
Stretch and get the blood flowing. This will help get your muscles lubricated. Stretching can also help ease arthritis symptoms
Tri-Dip - Targets: Biceps, Shoulders
Sit your chair against the wall, or against your desk. You want to make sure that it does not slip, shift or move which could cause injury. Sit with your hips on the edge of your seat. Place your palms on the edge of the seat, and bend your elbows to a nearly 90 degree angle (lowering your butt to the floor, knees bent, using your arms as support). It is impossible for us to gauge your fitness level, but if you’re a beginner try to perform at least one of these.
Seated Knee Lifts – Targets: Abs
This one is great for abs. Start by sitting on the edge of your chair. Legs bent. Feet flat. Place your palms on the sides of the chair or on the front. You want a firm grip. Once a grip is acquired, exhale and pull your knees up to your chest. Your knees do not have to touch your chest. Inhale on the way down. You want to exhale, going up, because you want to make room in your abdomen so that your muscles can effectively contract a little easier. Remember; do this at a slow and steady pace, both when going up and coming down. Don’t swing your legs up, nor let them collapse with gravity. You want concentric and eccentric function of your ab muscles.
Alternating Leg Lift Plank - Targets: Legs
For this exercise, lay down on the floor, with your forearms flat against the floor. Have your toes planted on the floor. Then bend your left knee out, and bring it up towards your hip – keeping yourself balanced with the planted right foot. Then alternative between legs. Do 3 reps of 12.
Wall Squat - Targets: Legs, Back
Place your back flat up against the wall, squat down with your knees bent as though you are sitting. Keep your knees bent at a 90 degree angle and hold for 10 to 12 seconds.