Office Exercises to Try Right Now Part One
https://freespoke.com/search/web?q=EXERCISE+AT+WORK&utm_source=chrome_omnibox
It can be difficult to fit a long workout into your already packed schedule. If you're struggling to find time to stay active, you may want to try doing short workouts throughout the day instead.
Even spending 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump.
You don't need a rack filled with dumbbells or a treadmill to get in a good workout. Below, we've curated a list of 30 office exercises you can try right now with no or minimal equipment.
Exercises with your desk or chair1. Triceps dips
Muscle groups worked: triceps and chest
How to do them:
- Stand with a chair (that doesn't have wheels!) behind you.
- Put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you.
- Lower yourself until your upper arms are almost parallel to the ground
- Return to the starting position and repeat for at least 10 reps.
2. Desk pushups
Muscle groups worked: triceps and chest
How to do them:
- Face your desk and lean against it, with your hands slightly wider than your shoulders and your arms straight.
- Lower yourself until your chest almost reaches your desk, then return to the starting position.
- Repeat for at least 10 reps.
3. Calf raises
Muscle groups worked: calves
How to do them:
- Stand tall and hold your chair or desk for balance.
- Rise up onto your toes, hold for a moment, and then lower your heels back to the floor.
- Repeat at least 10 times.
4. Squats
Muscle groups worked: quads, glutes, hamstrings, and core
How to do them:
- Stand tall, with your office chair behind you. Keep your feet shoulder-width apart and your hands stretched out in front of you.
- Lower down until your buttocks almost touch your chair, keeping your knees in line with your toes.
- Return to the starting position and repeat 10 or more times.
5. Chair or desk side planks
Muscles groups worked: shoulders and core
How to do them:
- With your body in a straight line, place one forearm against the edge of your desk or the seat of your chair.
- Raise the other arm toward the ceiling.
- Hold this position for at least 30 seconds, then repeat on the other side.
6. Desk plank
Muscle groups worked: core and shoulders
How to do it:
- Lean against your desk with your body in a straight line, your elbows and forearms against your desk and your hands together.
- Hold this position for at least 30 seconds.
When you subscribe to the blog, we will send you an e-mail when there are new updates on the site so you wouldn't miss them.