If you’re like most 9-5er’s, you spend the majority of your day slouching over your computer, totally sedentary. You may find yourself so engrossed in your work (or stressed) you forget to take bathroom breaks, grab a drink of water...or breathe.
While a quick lunch break workout is ideal for increasing blood flow and breaking up the day, we don’t all have that luxury. These 6 office exercises you can do without even leaving your desk are the next best thing! So, get up, get energized, and spice up your workday with these office exercises.
1. Chair Squats
Increase blood flow, and target your quads, hamstrings, glutes, and more with some chair squats. To achieve this office exercise, lightly grab onto the back of your chair for support, as you sit back into a squat. Shift your weight back into your heels to increase flexibility and power as you explode up out of your squat. Complete 3 sets of 10 reps of this office exercise.
2. Chair Bicycles
For most of us, we spend the day hunched over, core weak and deactivated. Let’s wake up that core with a classic office exercise - chair bicycles - to target abdominals, obliques, and hip flexors. To perform this office exercise properly, sit right on the edge of your chair and lean back while keeping a neutral spine, core nice and tight. Place your arms up at the side of your head with elbows out. Twist your torso to bring one elbow forward, while lifting the opposite knee to meet in the middle. Return back to the starting position and switch sides. Complete 3 sets of 10 reps of this exercise.
3. Reverse Crunch
If you’re ready for a real challenge, the reverse crunch is the office exercise for you! Grab onto the arm rests of your chair for support and lean back in your chair while keeping a neutral spine, once again keeping that core strong and engaged. Start with your knees drawn to your chest, extend your knees to straighten out your legs in front of you. Keep your core activated and strong throughout the entire movement. Activating your core to draw your knees back in toward your chest. That’s one rep! Complete 3 sets of 10 reps.
4. Desk Dips
This next office exercise is a great exercise for your upper body. To perform dips, face away from your desk, and bend down to place your hands on the desk behind you. Squat down almost as if you’re sitting in a chair. Keep your core engaged and neutral, as you bend at the elbows. Dip down until your elbow forms a 90-degree angle and push back up. Complete 3 sets of 10 reps.
5. Desk Incline Pushups
Push your chair out of the way and get ready to engage your upper body and core with some incline pushups. To perform this office exercise, bend down to place your hands on the edge of your desk. Extend your legs until your body is neutral, forming a straight line from your head, all the way down to your toes. With arms fully extended, bend at the elbows to drop your chest down towards your desk. As you drop down keep those elbows tight to your body. Once you’ve made it to the bottom, push yourself back up until your arms are fully extended. That’s one rep, for a full workout complete 3 sets of 10 reps.
6. Calf Raises
Depending on your height, use either your chair, or your desk for support. Grab onto either surface to steady your balance. Step your feet out to shoulder width apart. Roll your weight onto your toes, as you push off your heel, engaging your calves to stand up on your toes. Slowly roll your heels back to the ground. Complete 3 sets of 10 reps of this exercise.
It’s incredible what an increase in blood flow and movement throughout the day can do for your productivity and attention to tasks in the office. Complete these office exercises often for best results. We hope you enjoyed this workout as a nice way to break up your workday!