If you feel weak and bad at the end of the working day, but you do not like to wake up early in the morning for an everyday workout, then you should find the most effective exercises you can do while sitting down!
In order to get a good shape, while sitting in the office all day long you, you will just need to make a regular 5 minute office workout. .It is the easiest and fastest way to form a habit, and these 6 exercises will help you to increase your productivity.
But you don’t have to fulfill all these exercise tips for office workers every day. Change your exercise set every day, but remember that you should get real pleasure doing them!
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1. Office exercise ideas #1: forward bend
You should bend forward to make your lower back more flexible. This exercise stimulates blood circulation in the abdominal cavity, makes your spine more flexible.
How can I exercise at my desk in secret:
- bend ahead while sitting on a chair,
- then touch your knees with your breasts.
Chair Forward Bend Yoga Pose – Yoga Pose of the Day
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2. Best exercises for office workers #2: squats
Getting up from your chair improves blood circulation. And if you are doing it anyway, then why not repeat it several times?
Get up quickly and sit back on the chair. A lot of muscles work during these squats: thighs, buttocks, quadriceps, hamstrings and even the abdomen.
Your muscles will «wake up» and you will feel better!
How to do the CHAIR SQUAT: technique and common mistakes
The ‘Chair Squat’ is a great beginner exercise for helping you learn how to do the ‘Squat”, one of the best lower body exercises. Muscles worked: Glutes, Quads, Hamstrings, Core Once you have mastered the chair squat, try giving the bodyweight squat a go: www.youtube.com/watch?v=C6kiXh9YEYc
3. Exercises to do at your desk sitting #3: raising your legs
Looking for more effective exercises to do at work while sitting? Then:
- turn your office chair,
- straighten your legs,
- and begin to raise and lower them.
At first, you will find it a little hard, but it will get better and better over time.
Exercise perfectly trains the muscles of the back, abdomen, and buttocks. It is great for your posture and for relieving back pain.
Seated Straight-Leg Raise Exercise Video
Sit toward the front edge of a sturdy chair and lean back. Keeping your right foot flat on the floor, straighten your left leg out, but keep the heel on the floor. Lift your left leg up on a 3-second count until its parallel to the ground.
4. Desk exercises for abs #4
Doing this relatively easy exercise guarantees training you strong abdominal muscles without leaving your chair!
How to perform the exercise:
- take a deep breath,
- tighten the abs and suck in your belly as hard as if you are trying to press it against the spine,
- keep it in that position for as long as you can. Repeat it 10 times.
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Ab Workouts You Can Do at Your Desk
Uploaded by SparkPeople on 2014-05-28.
5. Leg exercises while sitting at your desk #5
How to perform the exercise:
- with your feet on the floor, move them slightly backward, touch the edge of the table with your fingertips to keep the balance,
- try to slightly rise on your legs above the seat,
- if you are not afraid that someone will notice, make the exercise more energetic – you can even jump on a chair! It involves almost all the muscles of the buttocks and legs.
Leg & Butt Exercises While Working at a Desk : Exercising & Stretching
Subscribe Now: http://www.youtube.com/subscription_center?add_user=ehowfitness Watch More: http://www.youtube.com/ehowfitness Leg and butt exercises don’t require you to take time out of your day to head to the gym. Learn about leg and butt exercises that you can do while working at a desk with help from a personal fitness professional in this free video clip.
6. How to exercise in the office # 6: cat-cow exercise
This exercise stretches the muscles of the back and neck, provides massage for internal organs, synchronizes breathing and body position.
How to exercise while sitting at your desk:
- press your feet to the floor, place your palms on your knees,
- while inhaling, lower the shoulders and arch your back, flatten the shoulder blades, lengthen the neck,
- the chest is opened, the look is directed upwards,
- on the exhale, pull the shoulders forward and round the back, pull in the abdomen, lower the head, bringing the chin to the chest,
- repeat the exercise five times.
#3 “Yoga Minute” Seated Cat/Cow Pose
Sit so your back is not against the back rest of the chair and your head is over your heart, shoulders over your hips and knees over the ankles. If you have short legs you may need blankets or props under your feet and if long legs put blankets on the seat of the chair to get the upper legs parallel to the floor with the knees at 90 degrees.
7. How do you work your core at your desk?
12 Core Strengthening Exercises You Can Do In The Office (WITHOUT LEAVING YOUR SEAT)
Try ANY of these 12 exercises while you’re still stuck in the office! Finally, you can have a stronger core than before… Without needing to go to the gym or lay out a yoga mat.
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