13 Easy Exercises You Can Do At The Office (No More Excuses!)
How many of us don't have enough time before or after work to get to the gym? Luckily, you can try to get toned by doing these simple exercises right at your desk at work. No more excuses!
Squats
Standing in front of your chair, slowly lower your body until you barely touch the chair. Hold this position for a few seconds, then return to the top. Repeat 10 times.
Dips
With your hands on the edge of your chair, slowly lower your body until your triceps are parallel with the floor. Repeat this movement 10 times.
Wrist Stretches
With your palm facing out, use your other hand to slowly bend your fingers towards your body. Hold for 10 seconds, then release and alternate hands.
Spinal Stretches
While seated, keep your legs facing forward and slowly turn your body until your chest is facing the left. Hold this position for 20 seconds, then alternate to the other side.
Leg Extensions
While seated, extend one leg out as far as you can. Hold for 10 seconds then switch legs.
Incline Push Ups
Lean forward against your desk and perform a normal push up (as you would on the ground). Repeat this movement 10 times.
Shrugs
While sitting in your chair, bring your arms to your side. Then move your shoulders back and squeeze up towards your neck. Hold each squeeze for 15-20 seconds for a total of 10 reps.
Chair Lunges
With one foot placed on the chair, slowly lower your body until your knee barely touches the ground. Alternate between legs after each movement for 10 reps per leg.
Hip Flexions
Stand behind your chair for support. Then alternate lifting your knee up to hip-level and hold for 30 seconds. Repeat for 10 reps on each leg.
Ab Crunches
Sit on the edge of your chair, then alternate lifting one leg toward your stomach while contracting your abs. Repeat for 10 reps on each leg.
Neck Extensions
Extend your neck backwards as far as you comfortably can, then repeat the move while bringing your head forward. Hold for 20 seconds, then alternate.
Bicep Curls
Grab any object near you that has some weight to it. Start with your arm down by your side, then slowly bring it up and in towards your bicep. Do 10 repetitions then alternate arms.
Calf Raises
Use either your chair or desk for balance. Then, raise your heels off the ground and slowly bring them back down. Do 15 repetitions for each leg (or you can do them both together).
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