exercise

8 Exercises You Can Do at Your Desk!

My Bariatric Life Health Guide January 12, 2013
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    Get Fit at Your Desk!

     

    We all lead busy lives – and exercise often seems to fall to the bottom of our to-do lists! In fact, the most common excuse for not exercising is “I don’t have time.” Well, here are 12 exercises that you can sneak-in without adding more time to your busy schedule. So, take 10-minutes and get fit at your desk!

     

    These exercises are not difficult, but be sure you are fit for exercise.  If you have physical limitations, see a fitness professional for specific guidance. 

     

    Desk Exercises for Your Upper Body

     

    1.       Front Raise to Triceps Press using a Water Bottle

    Sit up at attention and hold your abdominal muscles in. With a full water bottle in your left hand, lift the bottle to shoulder level, pause, then continue lifting all the way above your head, and finally bending the elbow to lower the water bottle behind your head thereby contracting the triceps. Straighten your arm and lower down, repeating for 12 repetitions on each arm.

     

    2.       Bicep Curl using a Water Bottle

    Sit up at attention and hold your abdominal muscles in. Hold a full water bottle in your left hand, palm up, and curl the bottle towards your shoulder for 16 repetitions.  Repeat with your right hand.

     

    Desk Exercises for Your Abs

     

    3.       Side Bends using a Water Bottle

    Sit up at attention and hold your abdominal muscles in. Grab each end of the water bottle with both hands and, arms straight, stretch it way up over your head. Gently bend towards your left as far as you can, contracting your abdominal muscles. Next, return to center. Then gently bend towards your right as far as you can. Return to center. Do this sequence of movements for 10 repetitions.

     

    4.       Ab Twists using a Water Bottle

    Sit up at attention and hold your abdominal muscles in. Grab each end of the water bottle with both hands and, elbows bent; hold the water bottle at chest level. Keep your knees and hips forward and gently twist to the left as far as you can, contracting your abdominal muscles. Twist back to center. Next, twist to the right as far as you can. Twist back to center. Do this sequence of movements for 10 repetitions.

     

    Desk Exercises for Your Lower Body

     

    5.       Hip Flexion

    Sit up at attention and hold your abdominal muscles in. Lift your left foot off the floor a few inches with knee bent. Hold for 2 seconds. Lower and repeat with your left foot for a total of 16 repetitions. Repeat with your right foot.

     

    6.       Leg Extensions

    Sit up at attention and hold your abdominal muscles in. While squeezing your quadriceps tight (thigh muscles) extend your left leg straight out so it is level with your hip. Hold for 2 seconds. Lower and repeat with your left foot for a total of 16 repetitions. Repeat with your right foot.

     

    7.       Inner Thigh Squeeze using a Water Bottle

    Sit up at attention and hold your abdominal muscles in. Hold a full water bottle between your knees. Then squeeze and hold for 2 seconds. Release only halfway (half the tension) and then squeeze again for 2 seconds. Complete 16 repetitions of these slow pulses.

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    8.       One-Legged Squat

    Make sure your chair is stable. Brace yourself with your hands at the edge of your chair. Bend your left knee and keep your right leg extended a few inches above the floor. Using your hands for leverage, push yourself up into a one-legged squat above your chair. Next, lower yourself back down a few inches above your chair – do not sit down into the chair but rather hover over it. Repeat this sequence for a total of 12 repetitions. Repeat with your right side.

     

    If you liked this article, you may wish to read “Facebook & Easy Tricks to Sneak in Exercise" and "5 Exercise Apps for the Office.

     

    Living life well-fed,

    MBL

     

     

     

    References: The Center for Health and Fitness, Washington University School of Medicine