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.

Better Homes & Gardens - - Contents -

GLUTE SQUEEZE

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.

CHAIR PLANK

WORKS CORE

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.

PUSH-UPS

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.

GOAL­POST RAISES

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.

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