You need to regularly exercise to stay in shape, but if you work in an office, you probably have trouble finding the time to hit the gym. It’s easy to settle into a schedule of work, dinner and sleep, but you can get rid of belly fat, add muscle definition and keep yourself looking great by performing a few quick exercises during your work day.
Here are a few exercises that you can easily run through in-office during lunch breaks or other periods of downtime.
1. Abdominal Crunches.
All ab exercises basically involve tightening the muscles in your midsection for several seconds at a time, and you can do this without leaving your desk.
Sit on the front edge of your chair and lean back, placing your hands on the sides of your chair for support. Slowly bring your legs up so that your body forms a 90 degree angle and hold the position for a few seconds, then relax. This exercise is also a good stretch, and while ab exercises are always a little bit uncomfortable, it’s a controlled, easy exercise that should deliver some serious results when performed regularly.
Don’t try this exercise with a rolling chair. If you don’t have a stationary chair or an object to use for chair crunches, you can use your office floor for traditional crunches.
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2. Chair Dips.
You can also work your arms by sitting on your chair, placing your hands firmly on both sides and moving your body an inch or two away from the edge. Dip your body down about a foot and push yourself back up.
This exercise works your biceps. If you’d like to target your abdominals, lift one of your legs. Once again, you’ll need a stationary chair to perform this exercise safely.
3. Wall Squats.
Choose a wall and lean your back against it with your feet at a slight angle to your upper body. Slowly bring your torso down until you form a 45 degree angle with your feet and hold this position for several seconds.
Go down to 90 degrees and hold this position for a few seconds, then go back up to 45 degrees. You should feel the burn in your thighs and calf muscles. This is a great leg exercise that also works your abdominal muscles.
Exercising at work is a great way to keep yourself active, engaged and productive. Many offices encourage in-office exercises and stretches, but remember to stay safe and supplement your work exercises with occasional cardiovascular workouts when possible to keep yourself healthy.