Lose the guilt about your post-lunch snack with this easy workout routine that can be done right at your desk.
This is a perfect workout for chair-bound office goers to get their heart rate up, without looking like a mess. Loosen up your stiff muscles and burn calories with this simple workout routine that can be done with minimal movement, right at your desk.
Sit upright in your chair and interlace both hands behind your lower back. Stretch your interlaced hands away from your back and inhale deeply as you look upwards. Feel the stretch in your chest muscles and hold it for 20 seconds.
Seated side-to-side twists
Sit upright on your swivel chair and place both hands on the desk, directly in front of you. Lift your feet slightly off the ground and twist yourself to the side. Feel your lower back loosen up as you deepen your waist stretch. Do 20 repetitions on each side.
Seated bicep curls
Sit upright in your chair and position your forearms, palms facing upwards, on the desk in front of you. Rest your elbows on the desk at 90 degrees. Grasp a water bottle in each hand and lift the weights towards your shoulders. Bring it back down for one repetition. Complete 20 repetitions.
Seated leg lifts
Sit upright in your chair and straighten both your legs on the ground before you. Using your core strength, lift both your feet off the ground at the same time. Control your movement to work your abdominals and refrain from swinging your legs upwards.
Seated butt clenches
This is the most discreet exercise on the list. Sit upright on your chair and clench your glute muscles as hard as you can. Hold it for a few seconds, then release. Do 15 to 20 repetitions.
Sit at the edge of your chair with your palms placed next to you, fingers facing forward. Slowly slide off the chair, but keep your back close to the edge of the seat. Keep your heels in front of you as you lower yourself down, bending your elbows. In a controlled movement, bring yourself back up to complete a repetition. Do 20 repetitions.
Standing calf raises
Stand in front of your desk and clench your calf muscles as you tiptoe. Keep your heels in the air for a few seconds before bringing them back to the ground. Repeat the move 30 times.
To conclude this workout, hold a squat in front of your desk. This move targets your glute and leg muscles.
If you made it to the end of this list, congratulations! You have successfully worked your arm, abdominals, leg and butt muscles during office hours without making a scene.