Getting fit or maintaining your figure while you work an 8-5 job five times a week is very challenging. Aside from time-constraint concerns due to your work and other responsibilities, in most cases, forcing yourself to work out after you’ve accomplished your “to-do” list, you are already left with nothing but tired body and mind. Accordingly, your fitness goals tend to be put aside for a while.
Fortunately, there are ways other than going to the gym to still pursue your fitness goals. In fact, even at the comfort of your own workspace or office table, you can stay fit and improve your overall figure.
Here are some of the most effective and easiest desk-friendly exercises that you may want to try:
1. Chair Squats
By doing chair squats for 8 to 10 times per day, you can already cancel out all the sitting that you did for the day. It does not require long hours to do. Just by completing 1 to 2 repetitions per day, this will already do.
Stand up in front of your chair with your feet on the ground and hip-width apart. Lower down your hips until you almost reach the chair. Make sure that you do not put the force on your knees.
Once in the position, raise your arms forward then hold the position for 3 to 5 seconds. Stand up slowly and return to your original position.
2. Chair Dips
If you want to work on your triceps, then chair dips is a great workout routine in between hours of working on your office table and chair. As claimed, many experts in the field, especially trainers, always recommend this routine for those people who want to improve their triceps.
It is very easy to do, yet very powerful and beneficial. You only need to sit down at the edge of your chair. Next, place your hands behind your hips.
Slowly, using your two hands, hold the edge of your chair then lift your hips off the seat. Walk forward until you feel the heat in your triceps.
Hold the position as this will serve as your neutral pose. Lower down your hips and core until your elbows make 90 degrees or higher.
Once you reach your limit, extend your arms to pull yourself up and repeat the steps for 8 to 10 counts.
3. Water Bottle Free Weights
As you work on your desk, you will certainly not use your hands all the time. During these periods, you can actually maximize this time to do workouts that will benefit your arms.
All you need to do is to sit up straight with your core engaged. Get a bottle and fill it with water. If not bottles, you can use your water jug or tumbler instead.
Use it as weights for your arm exercises. You can simply do arm pull and curl ups with your resourced weights. Try doing 8 to 10 counts in each arm, and repeat for 1 up to 2 cycles.
If you are able to accomplish this for weeks, you will no longer need to have a phentermine prescription for your fat-burning supplements as this can already help you burn fats, especially in your arms.
Stretching is one of the most useful and beneficial workouts that you can do in the comfort of your own chair. Apparently, there are a lot of stretching exercises that you can do. And if you want to increase your flexibility, stretching is a must.
The Lat Side Stretch is, by far, the most effective stretching routine for your upper back. This is because your lats muscle is the biggest one that you utilize on a daily basis.
All you need to do is to stand straight and make sure to engage your core. Slowly, tilt your body to the right. From there, try to grab your right arm using your left hand through the top of your head. Reach until you feel the stretch on your left side, and stay in this position for 20 to 30 seconds.
Repeat the same steps for the other side.
5. Arm Pulses
Arm pulses are another great routine to do to improve your overall fitness state. It is also very easy to do as you will only need to stand up and do a few minimal movements with your arms.
Start by standing up straight with your feet shoulder-width apart. Raise your arms sideways and make sure that both are parallel to the ground as your palms face up.
Pulse your arms up and down amid raising and lowering them just a few inches from your neutral position. Try reaching 50 counts or more than until you can no longer do the pulsing. Turn your palms down and repeat the same steps.
6. Desk Push Ups
Desk push-ups are just a variation of the conventional push-ups, only this time, you are partially standing and you are using your desk as your starting point. Stand straight with your core engaged facing your desk. Make sure to give space in front of you that will allow you to do your push-ups.
Reach your desk using your arms. During this time, you will notice that your body is slanted from the ground with the desk in between.
Once positioned, do the normal push-ups for 8 to 10 counts. You may repeat for 2 to 3 cycles.
7. Pretend Jump Rope
Jumping ropes are a very useful cardio exercise. While the routine will need the ropes, you cannot surely do this inside your workspace, especially if the space is limited.
Thankfully, though, you can do a pretend-jump rope to suffice your cardio needs. This is a very effective method that you can utilize inside your office.
All you need to do is to pretend as if you have an actual jump rope with you and jump in each act of “circling” the rope. You can do this for 25 to 50 counts for 1 to 2 repetitions.
8. Seated Bicycle Crunches
Bicycle crunches are a very effective exercise routine for your core and abs. However, you cannot just simply execute it in the middle of your work inside your office. Aside from the need to lie down on the floor, you are not all geared up for this kind of routine.
So, instead of doing the conventional bicycle crunch, you can utilize the seated bicycle crunch instead. All you need to do is sit in your chair with your core engaged. Hold the chair by your side for extra stability, then proceed to lift both of your legs one at a time as you make biking motions.
You can do this for 30 seconds. Repeat for two to three cycles.
Getting and staying fit as you work hours inside the office can be a real challenge. But, with these easy and simple routines, you can already fulfill your fitness goals despite the busy schedule.