Keep your legs straight and your back neutral so that your body makes a straight line from your shoulders to your feet. Lean forward and grasp your desk, keeping your hands about shoulder-width apart. Stand a few feet away from your desk with your feet together. Just make sure your desk can support your body weight. Whether you love or hate them, push-ups provide many benefits, like increased upper-body strength and better posture. Switch sides by lifting your left knee above your waist and swinging your right arm up. Start by lifting your right knee above your waist and simultaneously swinging your left arm up. Stand tall with your back straight, arms at your sides, and feet hip-width apart. This cardio move activates your core and works lower-body muscles, including your hip flexors, glutes, thighs, and calves.
Keep your blood flowing and your heart pumping with high knees. Jump again, bringing your feet together and your arms down to return to the starting position. Stand tall with feet together and your arms at your sides.īend your knees slightly as you jump, extending your legs out about shoulder-width apart and swinging your arms overhead. You can kickstart your desk workout with jumping jacks for a full-body warmup. Just remember to push your chair aside and give yourself enough room. When you have time for longer breaks, you can try standing exercises at your desk to get up and get moving. Squeeze your abs to engage your core as you stand up, keeping your knees behind your toes.īend your knees and lower your hips back and down to return to the starting position.ĥ standing exercises you can do at your desk Sit on the edge of your chair with your back straight and your feet shoulder-width apart.Ĭross your arms over your chest or extend them straight in front of you for balance. You can use a chair with this modified version and reap the same benefits. Squats are a classic functional exercise that activate your glutes, quads, and hamstrings. Pause and trace small circles in a counterclockwise direction for 30 seconds. Trace small circles in a clockwise direction for 30 seconds. Sit up tall with your feet hip-width apart on the floor.Įxtend your right leg and flex your foot. Hold for two breaths before lowering your leg.Īnkle circles are designed to increase mobility in your ankles and circulation in your feet. Lift your right leg as high as you can without arching your back. Sit on the edge of your office chair with your hands on either side of your hips.Įxtend your right leg straight out in front of you.įlex your right foot so that your toes point up and your heel is on the floor. Seated leg raises target your core and leg muscles. Push back up to the starting position, using your arms to control your movement. Lower yourself toward the floor until your elbows bend at a 45- to 90-degree angle. Lift your bottom off the chair and move forward slightly, using your arms to support your body weight. Your feet should be hip-width apart, and your heels should touch the floor in this position. Grip the edge of the seat and extend your legs straight out in front of you. Sit on the edge of a sturdy office chair with your hands on either side of your hips. If you're new to this move, you can bend your knees as you dip down and lift up to put less pressure on your arms. This upper-body exercise engages your core and strengthens your triceps and chest muscles. Keep a slight bend in your elbows as you squeeze your shoulder blades together. Slowly raise your arms out to your sides so that they're parallel to the floor. Squeeze your belly button toward your spine to engage your core. Keep your spine neutral and lean forward slightly. Sit at the edge of your chair with your knees bent and your feet flat on the floor. The reverse fly works your upper back and shoulder muscles, which may help you combat poor posture from hunching over your desk. When you're really short on time, consider taking a quick break with these chair exercises. 5 seated exercises you can do from your desk chair
Keep reading for easy desk exercises you can do at work. There are also equipment-free ways to add more movement to your day. Some people have made the switch to walking or standing desks. You might not be able to reduce your work hours. A sedentary or inactive lifestyle has been linked to chronic conditions like heart disease and osteoporosis. But whether you're crunching numbers or doing research, there’s probably one thing you're not doing at your desk: exercising.Īnd if you’re not exercising at work, you should consider it. Many people spend hours sitting –– or slouching –– at a desk all day.
0 kommentar(er)
