Quick And Easy Exercises Can Be Done At The Office


1. Replace your chair with a stability ball

When you sit on the stability balls, you will automatically start using more muscles in the middle of your body than you usually do when sitting on a chair: the abdominals, hips, chest and spine. The ball forces you to keep your back up straight and with time and practice, your body will unconsciously balance itself out. Your posture will naturally benefit from the stronger core muscles gained from the ball. Are you ready to take a seat?

2. Bicep curls with a water bottle

A full water bottle makes an excellent substitute for a dumbbell.

Start by doing 4-5 sets of 12-15 reps each day. Keep your elbows in close to your torso and your shoulders down and away from your ears to maximize the recruitment of the biceps during this exercise.

3. Stretch

Staying in one position while doing repetitive motions is typical of a desk job. In the same way, sitting in the same desk chair for hours (and letting stress pile up) is a recipe for sore muscles. You can just sit and stretch your arms and body on the chair or stand and do a complete stretch for a minute or two. This will help relieve your tension and keep your muscles moving.

4. Incline push ups

Push-ups are a great, effective and effective way to work on your upper body at work. You can do this exercise with the help of a wall, bench or a counter for support. Lean over with your core tight and your back straight. Once your upper arms are parallel with the floor, pause, and return to the starting position.

It is enough to repeat this exercise several times a week so that you can strengthen the core muscles and shoulder muscles, increase the size of your chest muscles and work on your back muscles.

5. Wall sits

Boost your strength and endurance with this simple yet challenging move. Stand against one of your office walls. Lower down until your knees are at a 90-degree angle with your back against the wall for support. Hold this position for 30 seconds, and then stand once more.

6. Knee raises

You can do knee lift exercise at work to work on your lower part of your body, abs, thighs, and hips. Lift one leg so the knee moves toward your chest. Raise the leg as high as possible and hold the position for a few seconds. Lower the leg slowly and in a controlled manner. Do the same processes for the other leg too.

7. Squats with One Leg

Adding single-leg squats to your training program is one of the best ways to develop strength, balance, and increase flexibility. You can either keep your leg crossed or keep it behind. Squat the straight leg and stay like that for 10-30 seconds. Do the same for the other leg. You can use the wall as a support.

8. Do Leg Raises Under Your Desk

With so much time spent sitting down, poor circulation is common in office workers. This can often lead to stiff, sore legs and poor health.  A simple leg raise can increase your blood flow, strengthen your leg and core muscles, decrease the risk of muscle atrophy and increase your energy level.

 Stretch one leg under your desk and hold it that way for 5-10 seconds. Repeat this exercise on the other leg as well, and each leg should do at least 15 reps.

9. Stationary Jog

Jogging in place can be an effective way to burn calories, helping you to lose weight. Get a little 30 second to a minute jog in at your desk every 30 minutes or so. All you need to do is stand up, jog for a bit, and then get back to work. You can control the pace and feel good about all the extra steps you are working into your day.

10. Shoulder blade squeezes

Experiencing stiffness in the shoulders after working for a long duration is quite a common suffering. This exercise is great for improving your posture. Simply imagine you’re trying to hold something between your shoulder blades. An invisible pencil, perhaps. Squeeze your shoulder blades together and hold for 10 seconds.

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