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Get Toned (at Work!)

Mar 12, 2018, 11:42 AM

Spend a lot of time at work? You’re in good company! American adults employed full time report working an average of 47 hours per week, according to Gallup. When you’re putting in so many hours at the office, how can you squeeze in time to exercise? Try these five toning exercises you can do at your desk!

  1. Dips – If you have a roller chair, anchor it against the wall before you begin! Sit on your chair with your hands under your posterior and scoot off your seat. Keep your legs straight and together, balance on your heels, bend your elbows to a 90° angle then slowly straighten. Repeat 15 times to tone your triceps.
  2. Lower body lifts – Sit straight up in your chair and extend your right leg forward. Lift it off the chair and hold for 10 seconds before relaxing. Repeat six times on each leg to work your lower abs.
  3. Wall sits – Press your back against a wall, and keeping your knees bent at a 90° angle, push your posterior into the wall while making sure your legs and knees stay together. Hold for 15 to 60 seconds to strengthen your thighs.
  4. Desk push-ups – Using your desk to do wide-angle push-ups will help rid your body of excess flab at the sides of your chest. Place your hands slightly further than shoulder-width apart on the edge of your desk. Back your body up four to five feet away from the desk, keeping your knees locked and together. Lean your hips toward the floor, taking care to keep your body in a straight line. Keep your abs tight while bending at the elbows and lower your chest to the top of your desk. Hold for six seconds and repeat eight times.
  5. Accordion on a chair – Sitting on the edge of a stable chair, holding the chair with your hands and sitting up, bend your knees at a 90° angle. Controlling the movement with your abs, lean back and straighten your legs then return to your starting position. Repeat 15 to 20 times.