Work out at your desk.
Boost energy, build muscle, and burn calories at your desk. Santa Monica-based trainer Natalie Jill shows you how to get a good workout without leaving the office.
WORKS CORE , GLUTES
Sit tall with feet on the floor, core
engaged, shoulders down. Squeeze left glute; hold three counts
and release, then squeeze right glute for three counts. Continue
alternating for 10 reps per side.
Stand and face your chair. Place hands
on sides of seat and walk your legs back until they form a straight line from
head to heels. Hold 15 seconds to 1 minute, abs engaged, shoulders down,
and head in line with hips and heels.
SQUAT TO STAND
WORKS CORE , GLUTES , THIGHS
Sit tall with abs tight. Keeping your weight in your heels, lean forward
slightly, squeeze glutes, and slowly stand straight up. Hold for 5 seconds, then slowly sit (squeezing
glutes). Do 10 reps.
WORKS ARMS , CHEST, CORE
In plank position, place hands shoulder
width apart on your chair (or desk). Lower chest to just above the seat/desk, keeping elbows close to sides. Return to starting position and repeat for 10 reps.
WORKS BACK, SHOULDERS
Sit in chair (or stand); lift arms to sides, elbows bent 90 degrees, palms forward.
Use back and shoulder muscles to slowly lift arms above head until hands are directly above shoulders. 10–12 reps.
ARMS OVER CHEST STRETCHES SHOULDERS & UPPER BACK
Cross right arm straight over chest. Gently
press left forearm into right forearm until you feel the stretch in right shoulder. Hold 30 secs. Switch arms and repeat.