We are sure your boss appreciates your dedication as a hard working employee. But if you are stuck at your desk for hours on end, we are not sure how thankful your waistline is. Don’t let your career stop you from staying in shape. Here are some exercises you can do right at your desk. Compose emails and tone your tush at the same time!
Exercise 1: Toe Taps
Sit up straight at your desk chair, knees bent, feet hip width apart and flat on the floor. Raise your toes and the balls of your feet up toward the ceiling and then back to the ground in a quick motion. Your heels should remain planted throughout the exercise. Repeat until your legs fatigue, at least 30 seconds. That is one set. Perform three sets. Toe raises help strengthen the area surrounding the front of your lower legs which is extremely beneficial in preventing shin splints.
Exercise 2: Adductor Squeeze
Start in the same position as exercise 1 and place a rolled up towel, sweater, small ball, or anything else handy between your legs right above your knees. Squeeze the object tightly for five seconds and slowly release without dropping it. Repeat twenty times and aim for three sets. Your adductors, or inner thigh muscles, and glutes will thank you.
Exercise 3: Leg Raises
Work your hip flexors and quads with this strengthening exercise. Resume the same starting position. Keeping your knees bent, raise your right leg off the ground as high as you can without leaning backward, approximately two inches. Hold for five seconds then float your leg back down to the floor. Do three sets of twenty on each leg, alternating legs between sets.
Exercise 4: Oblique Marching
Begin in the same starting as the previous exercises, this time with your elbows bent and finger tips gently placed on the back of your head behind your ears. Draw your navel toward your spine and slowly raise your left leg off the floor as you move your right elbow toward that knee. Return back to the start position and repeat on the other side. That is one rep. Be sure to keep your knees bent, tummy tight, and elbows spread wide throughout the duration of the exercise. Aim for three sets of twenty and help cinch your waistline.
For every twenty minutes of sitting at your desk, get up and pace for at least a minute. Head to the copier, refill your water bottle, rinse out your coffee mug, organize that filing cabinet, or take out the trash. Frequent movement will raise your metabolic rate and boosts concentration. Live up to your new title as Office Prowler! Small workouts performed throughout the day add up and will help you succeed with your fitness goals.