Female: Hi everyone, welcome to diet.com fitness. I am Sarah. Lately at work, we have been so busy, I have hardly had any time to make it to gym. So instead, I ask my personal trainer who is also diet.com’s fitness expert, Katrina for some toning exercise moves that I can do right at my office.
Her first tip was instead of sitting in your office desk, sit on a stability ball. In order to really get a workout, you have to engage your abs and sit up tall and suck them in to your belly button so you have pretty good posture, you are engaging your entire core. Now, if you are going to sit on the stability ball, only sit on it about twice a day for 30 minutes. If you slouch, you might experience some back pain.
While you are sitting on the stability ball, if you want a little bit of a leg workout, you first sit, make sure the ball is a good height, you knees should be at a 90 degree angle so depending on your height, then you are going to lift one leg, a few inches off of the ground, hold it for one, two, three seconds, put it down and switch legs, knee bent, hold it up for two seconds, engaging your core and put it down, then you just kind of go back and forth and repeat. This is good for your legs and also for your core. Make sure you are sitting up straight and tall.
Next, if you want more of a workout, you can extend your legs and really engage your quadriceps so instead of just lifting your foot, you are going to extend it and really engage your quads. Again, you can hold it for however long you want, two or three seconds, you do not really want to break a sweat if you at work. You also got to work on your balance especially if you are wearing heels.
Next, if you want a little bit of an inner thigh workout, grab a water bottle and put it between your legs and similarly, you are just going to squeeze it for about two seconds gently and then release and squeeze it again, and release.
Another one if you do not want to sit on a stability ball, you can do all the leg exercise moves that I just did on your desk chair. What you are going to do is you are going to sit at the edge of your chair, extend your arms out, slowly, you are going to lower your torso to the back of the chair, hold two, three seconds. Come back up and repeat.
Another ab exercise you can do that might be a little bit more awkward doing at your desk is kind of a crunch. Basically you can sit regularly on your chair but you have got to push back a little bit, fold your arms across your chest, engage your abs suck them in and then you are going to slowly curl your elbows down to your hips, hold it for two seconds and then you are going to come back up slowly rolling your spine, one by one vertebrae, a little Pilates for you guys. Then again, so you are down curling, and bring it back up stacking your spine sitting nice and tall.
In regards to your arms, the workouts that I found online and that Katrina recommended are a little awkward to be doing at work for my personal taste. One that Katrina suggested was to sit at the end of your desk chair and do like tricep dips. But I think that is pushing it a little bit for trying to fly under the radar with doing a few exercise moves at work.
But some other great tips for you if you want to get in a little bit of a workout while you are working, are if you have a meeting scheduled with a coworker, instead of sitting in an office room, go for a little walk around the block if you are allowed of course, another one standing while you are making phone calls. Your body burns more calories while you are standing rather than sitting.
The last two tips, I am sure you have heard before but I will say them again, try walking to work if you do live close enough and if you do not and you drive, try parking a little bit further away so you have a little bit more of a walk and lastly the stairs, if you do not work on the 20th or 30th floor, try taking the stairs even if you do live in the tens, you can take the elevator as well but try taking the stairs a few flights. Even try taking two at a time. But definitely if you live below five, there is no reason you should be waiting for that elevator.
We hope you guys enjoyed today’s office exercise moves and we hope you join us next week when we bring you a sexy valentines day workout to get in shape for your loved one.