7 Secretive Ways to Exercise at Work

Do you ever feel that there is just not enough time in the day to fit a work out in? Between your job, your home life and your social life, do you find that there is no time just for yourself? Below are seven easy and secretive ways that you can strengthen and tone yourself – exercise at work!1. Armchair Abs

An easy way to work on your abdominal muscles all day is to switch out your chair for an exercise ball. This forces you to strengthen and tone your abs by holding yourself in position. It will improve your balance, tone your core muscles, and aids to take extra stress off your lower back.


2. Innovative Isometrics

Isometrics are best known as static strength training, which focuses on developing the most muscle mass and strength through very small amounts of motion. Seeing as they are small movements, they will go unnoticed by your coworkers as they pass by your office.

To strengthen your calves and ankles:

  • Stand and position yourself to balance with either your chair or desk
  • Rest your left food on your right calf
  • Raise up onto your toes and hold for 20-30 seconds
  • Repeat 3-5 times
  • Change legs


3. Table Toners

Sitting around the table for a meeting or conference call can be draining; to keep your body and mind active while being discrete, there are a couple different exercises you can try to tone and strengthen.

To exercise your entire body:

  • Sit on the edge of your chair
  • Push down on the table with your hands
  • Life your legs as high as you can at the same time
  • Remember to keep breathing and hold for 10 seconds
  • Repeat 3-5 times

To exercise your upper body and abdominals:

  • Start by placing your hands palms up under the table
  • Try to lift the table by pushing up
  • Hold until your muscles become fatigued
  • Switch to palms facing down on top of the table
  • Push down as hard as you can
  • Hold until your muscles become fatigued


4. Water bottle Workouts

Have you ever thought to use a water bottle instead of weights? It makes a perfect substitute for dumbbells. If a coworker walks in on you, merely take a gulp of your water!

Bicep curls will tone and strengthen:

  • Sit tall with abs pulled in
  • Hold the water bottle in your right hand and curl toward your shoulder, keeping it in line with the shoulder
  • Curl 15 times and change arms
  • Repeat 2-5 times

To work your abdominals:

  • Find your balance
  • Pull your naval in and your shoulders back
  • Place your feet hip width apart
  • Twist as far as you can to the right, back to center, and then to the left
  • Repeat this 10 times


5. Lower end Lifters

To relieve back pain while strengthening your gluteus muscles:

  • Sit up straight in your chair
  • Bring one glute off the chair and rock side-to-side for 30 seconds
  • Before lowering, squeeze your gluteus muscles for 10 seconds
  • Release and switch sides


6. Desk Dynamics

While working at your desk, there are ways to also work your lower body.

To work your hips and legs:

  • Place your feet flat on the floor at hip distance apart
  • Sit tall and hold your abs tight
  • Lift your right leg until it is level with your hip and hold for 10 seconds
  • Slowly lower your leg
  • Lift 15 times and change legs

When getting up and down from your chair, take a couple extra seconds for some squats:

  • Stand straight and tall
  • Lower yourself down, as if you were going to sit back down but stop one inch above your chair
  • Hold in this position for 10 seconds
  • Bring yourself back up to standing position
  • Repeat 10 times


7. Calorie Killers

There are some easy ways that may not even cross your mind as something that would help shed weight and burn calories; sometimes the best way to burn calories isn’t even by exercising.

  • Whenever possible, stand; you’ll burn as many as 50 calories/hour (based on a 155lb person).
  • Some find it annoying, but fidgeting can burn 350 more calories a day.

– tap your feet, chew gum, talk with your hands

  • To strengthen your core, focus on your posture. You need to keep your stomach tight and your back straight, using your abdominals and back.
  • Laugh! It boosts your health in so many different ways: works your heart, relieves stress, makes you feel more positive instantly, tightens your abs, and exercises your diaphragm.
  • Breathe deeply, in through your nose and out through your mouth, as it aids in relaxation and lowers your heart rate.
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