(EndPlay Staff Reports) - No time to exercise? Here are 10 easy exercises that you can do at your desk that will get you in shape.
Chair Push-Ups – This move featured on Oprah.com targets the triceps. Place both hands on the arms of your chair, keeping your elbows at a 90-degree angle, and lift your butt off the seat. Do three sets of 15-20 reps two or three times a day.
Stability Ball – Exercise at your desk without any thought. Simply replace your office chair with a stability ball. Sitting on the ball forces your ab muscles to work to keep you stable – an effortless way to get a toned and flat stomach.
Wooden Leg – Forbes magazine suggested the "wooden leg" move to help strengthen your legs. This move is done while sitting in your chair. Extend one leg out and hold for a couple of seconds. Then, without putting it down, raise the leg as high as you can and hold it for a few seconds more; repeat with the other leg. Do 15 reps on each side.
Jumping Jacks – Besides muscle tone, you'll want to get in some short bursts of cardio. Web MD suggested doing a minute's worth of jumping jacks at your desk to get your heart rate up.
High Knees – Another option for cardio is to do a running in place routine, football style. For one minute, run in place and bring your knees up as high as you can. This will be sure to get your heart rate up.
Dictionary Lift – Oprah.com explained this exercise to tone those shoulders. Grab a dictionary or other heavy book and place it in front of you at your desk. With your arms stretched out, without locking elbows, grab the dictionary and raise it to shoulder level and hold for a few seconds; lower back to the desk. Do 12-15 reps in three sets a few times a week.
Glute Squeeze – Tone your tush without your coworkers wondering what you're at your desk. Sit straight in your chair, tighten your abs, then squeeze your buttocks for three to five seconds; release for two seconds then repeat 15 times to complete one set.
Leg Resistors – This exercise on Oprah.com is a two-for-one. It works the arms and thigh muscles, all while seated. Keep feet flat on the floor and shoulder width apart. Place your hands on the inside of your thighs, palms pushing out. Squeeze your thighs to come together while your palms push against to resist.
Desk Push-ups – Web MD instructed that for this exercise, stand and put your hands on the front of your desk. Take a few steps backward and then do push-ups against the desk.
Tension Reliever – Sometimes it's our mind that needs a little relief. Try this yoga move explained on Web M.D. to relieve some tension before doing some desk exercises. Sitting straight up in your chair, turn your head to the right and twist your torso in the opposite direction to the left. Hold a few seconds and then alternate sides.
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