The Sneakiest Strength Exercises to complete at the Desk

 

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GLUTE SQUEEZE. Strong glutes help to protect your back, especially when you’re chair-bound for most of the day. A simple isometric exercise is to squeeze your glutes and hold the contraction for 10 seconds, then release.

Clasp your hands or press your palms together in front of your chest, elbows bent, exerting equal pressure in both arms. Hold each press for 10 seconds, then release. Repeat five to six times. You are here: Exercise Postures » Wellness » The Sneakiest Strength Exercises to Do at Your Desk. The Sneakiest Strength Exercises to Do at Your Desk.

Posted by admin on October 24th, 2018 08:03 AM. In many workplaces, being sedentary is the default. Even with standing desks, auto parking at the other end of the lot, strolling to meetings. A simple isometric exercise is to squeeze your glutes and hold the contraction for 10 seconds, then release. WALL PRESS. To get some movement in your shoulders and engage your core, stand about 3 feet from a wall and place your palms against it at shoulder height and width apart.

Press firmly against the wall for 10 seconds, then release. Sneaky Strength Exercises to Do at Your Desk. Posted by ordinaryfitmom on 24 Jul 2017 6 Jul 2017. In many workplaces, being sedentary is the default. Even with standing desks, parking at the other end of the lot, walking to meetings and trying to walk at lunch, most people still spend the majority of their workdays sitting.

Here are the top 5 strengthening exercises you can do at your desk. 1 Chair Hover – Rather than sitting on your chair, hover an inch or two above it for 1 minute, while continuing to work. If you can hold this position, you will build a lot of strength in the legs and butt.

Position your hands shoulder-width apart on that desk or chair, then move your butt off the front with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 5. Pretend Jump Rope. While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds.

Repeat 3-5 times. If you can step into a vacant office or. Hold for a 10 count and slowly release,” Drew Vanover, a Tae Kwon Do master, registered yoga teacher, and blogger, shared with Medical Daily in an email. For a good core workout, stabilize the pelvis with the abs and lift both legs and hold. To build more strength, you can do the two-legged version using your arms to help hold the body.

These 10 exercises you can do at your desk are subtle enough to spare you strange looks from your coworkers, yet effective enough to make a real dent in your sedentary time.

List of related literature:

Someone in an office can do “desk workouts.”

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Other exercises include a desk check, call tree exercise, relocation exercise, offsite storage retrieval, and multifunction tabletop exercises.

“Business Continuity from Preparedness to Recovery: A Standards-Based Approach” by Eugene Tucker
from Business Continuity from Preparedness to Recovery: A Standards-Based Approach
by Eugene Tucker
Elsevier Science, 2014

Exercising skills refined at every rest stop, they stampeded off in the general direction of the desk, pushing each other to the floor, throwing elbows as they cleared their path, shouting, squabbling, shoving, spitting.

“Video Night in Kathmandu: And Other Reports from the Not-So-Far East” by Pico Iyer
from Video Night in Kathmandu: And Other Reports from the Not-So-Far East
by Pico Iyer
Knopf Doubleday Publishing Group, 2010

You might have noticed that a number of the tactics in the book incorporate body movement and non-sedentary behavior—walking (#38), standing up, and using a treadmill desk (#13), for instance.

“My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation” by Donald M. Rattner
from My Creative Space: How to Design Your Home to Stimulate Ideas and Spark Innovation
by Donald M. Rattner
Skyhorse, 2019

Dragging and pushing boxes, I worked to fully uncover the captain’s desk, each move careful and quiet.

“The Sea Keeper's Daughters” by Lisa Wingate
from The Sea Keeper’s Daughters
by Lisa Wingate
Tyndale House Publishers, Incorporated, 2015

One of my favorite exercises is to clear out a house where my objective is to protect my principal while eliminating threats room by room.

“Hands Off My Gun: Defeating the Plot to Disarm America” by Dana Loesch
from Hands Off My Gun: Defeating the Plot to Disarm America
by Dana Loesch
Center Street, 2014

This exercise also works best when you think from the other side of the desk.

“A Guide to the Scientific Career: Virtues, Communication, Research, and Academic Writing” by Mohammadali M. Shoja, Anastasia Arynchyna, Marios Loukas, Anthony V. D'Antoni, Sandra M. Buerger, Marion Karl, R. Shane Tubbs
from A Guide to the Scientific Career: Virtues, Communication, Research, and Academic Writing
by Mohammadali M. Shoja, Anastasia Arynchyna, et. al.
Wiley, 2020

I find it, choose the right sheets and set them out on the desk in order.

“An Actor's Work” by Konstantin Stanislavski
from An Actor’s Work
by Konstantin Stanislavski
Taylor & Francis, 2016

You might also look up Carrie Rezabek’s series of office workouts that you can do in no time.

“Time to Parent: Organizing Your Life to Bring Out the Best in Your Child and You” by Julie Morgenstern
from Time to Parent: Organizing Your Life to Bring Out the Best in Your Child and You
by Julie Morgenstern
Henry Holt and Company, 2018

The guidelines I provide are based on those by Erik Peper and Katherine Gibney in their book Muscle Biofeedback at the Computer.26 Also, see Figure 4.4 for an illustration of ergonomic positions while sitting and standing at your desk.

“Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance” by Inna Khazan
from Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance
by Inna Khazan
W. W. Norton, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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34 comments

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  • I’ll try it tomorrow un my way back for home that i will be stuck on the trafic, not doing the march tough hehehe, just did one round sitting on the kitchen while preping a whip cream for a cake I intend to sale!!

  • But is it gonna give me abs that you can see? yes? how long should do this on one day? and how long will it take to see my (ABS)? ;D

  • Hello from France! I love your videos and follow you a couple of years ago and for the first time, I can’t read your last video because “it’s not available Inman my country. How can this happened. What can I do because I love your channel. Please help me.. help us. ����

  • Did this workout at my mom’s dining table.  Currently staying there while waiting out hurricane Florence (we had to evacuate because we live close to the coast in VA).  Loved concentrating on my core and holding the muscles in, I need to focus on that more often!

  • Thank you for the info. Very useful, I followed a new method to lose weight, you can see it here: => the2weekdietnow. com <= (Google it)

  • I broke my arm a few weeks ago, and because of that I can’t attend in recess or gym class. During the day I never get exercise and this really helped

  • So far this chair exercise is working out for me!!! It’s tough, but it’s worth it. I’m happy just losing the muffin look around my waist. Still got a ways to go, but its working. I have energy and my joints are a lot better too. I’m determined to loose the gut, so I’m sticking with this excise. I was at a 52 in waist size, now I’m at 42. But I had to stop eating breads and drop sugar in my diet. Watching what I eat and how much. Cutting lots of carbs helped too. I replaced sugary drinks with water. Making this exercise worth it’s time. Yaaay!!!

  • As someone with Agoraphobia who can’t go for walks or go to the gym, this has helped a lot. I’ve started to do it all the time. ��

  • I love this workout, I can do it anywhere! Today I will be doing this at work and in my classes! But the first move is a great one to incorporate on any long drives that I take!

  • Yah well a cpl of them exercises i have no possibility to do, due to my scoliosis. but, i will try the ones i can do without killing myself.:P

  • Great idea! But I guess you can’t do this in every job on your desk and also not that often. Maybe you have something that nobody see the moves?

  • I looove this! I work at a desk and drive and will totally be doing this now. It’s hard to fit exercises into the day and this really works around that. Thanks LSF!

  • Working from home today so I just did a round sitting on my living room couch. Setting my alarm for the next 4 hours to get a few more rounds in before I call it a day! I got a little warm activating my abs for just 5 minutes! Thanks!:)

    -Elisa (IG: lsf_hustlehard)

  • Thanks I was waiting for this desk work out for my abs. I am going to do it from my desk in my office. I work from home. Thanks love your vids

  • You’re in my mind! I wanted to ask you about exercises to do during office hours. So thank you so much!!!!! Ill be doing them at work. And maybe when Im studying or reading a book

  • Love this! I will do this from my bedroom, like all your exercises. I could have used this at my last job, I sat for 9 hours. I love how you explain how to hold your stomach like someone is punching you. It helps me understand, except I need to learn how to stop holding my breath:)

  • I’m a teacher and during nap I have a lot of downtime so I’m going to be doing these moves at work. Sometimes I even do simple moves with my kids just so I can get some form of workout��

  • I am a researcher for Newsflare, one of the largest viral media companies in the world, and we are working with a show that is interested in using your video. Please contact me at [email protected] newsflare.com for more information, thanks!

  • How did I just find this now? Aside from looking like I’m constipated and trying to let a fart out, I’m gonna go home from  work ripped!

  • I love this concept. You’re right, it’s the little things you can do during the work day to make a difference. I deff will be doing this when I’m stuck in a chair for a while!

  • 100% recommend
    The 21 Day Flat Belly Fix you’ll discover the simple secret to losing weight PERMANENTLY without any more exercise than you’re getting now and without ever feeling like you’re on a “diet” at all…
    @t

  • I’m gonna do this at home and I’ll let you know if I did it or not. It’s hard for me to get started again doing workouts, but I think your video’s are making it easier for me.

  • After 2 days, oh my Word!! My gut was sore!! I don’t have a flashy gym membership, so I decided to try this chair exercise. I already feel my gut hating on me since I workout and can’t get any good ab results. Let’s see how this works out… Stay tuned.. ����

  • Once per hour!? I’ll have to pass on that challenge, but I will probably do this 4 or 5 times in a row. I have a toddler and she keeps me on my toes all day lol

  • TIMESTAMPS
    Knee-To-Chest Lift 0:56
    Double Knee Lift 2:06
    Double Knee Lift Combined with Body Side Bends 3:03
    Bending 4:39
    Body Lift Above the Chair 5:59
    Knee-to-Elbow Lift 7:01
    BONUS: Oblique Muscles Strengthening 8:44

  • I believe you!
    What if the boss enters the door, while you’re in the middle of this?!
    Anyway, while I was a hard-working office worker,I was so slim from the overwork,that my pants almost dropped…For real!
    Now that I’m retired,I wish my former colleagues could see me….The pants don’t fit anymore.Guess,why.

  • Thanks for comfortable chair exercises which is not bad for some kind of disc problems. But if it was done by a person it would be more understandable for those whose English are not very good to understand all sets of exercises. Like me ��… ��

  • I work from home at my desk so this is great for me to add to my little chair rituals! �� I already sneak in squats and calf raises when on long calls ����

  • Latest update… Did the first one. It works well. Already it off breath. Will post updates.

    Mmmm… My office chair has wheels and although the back locks, it still moves readily. How old is this video? Who has chairs like this at their desk? Could you do these with today’s office chairs? I’ll try today! This is might be great for the 5 minute hourly break from computer…if I don’t roll down the aisle ����

  • I’m literally doing this now at my desk at work. And looking back to see if my coworker sees me �������� thanks for the workout tip!! ��

  • I have been doing the first two exercises because my trainer and this actually great video for anyone like myself that may have some physical disabilities or problems standing thank you

  • I have a really large belly and these exercises are impossible to do if you have a large belly. You really didn’t think this through, did yo

  • I just bought booty bands and didn’t know if I would find a desk workout. Yours was the first one I saw and it’s perfect! Thank you. ��

  • This is what I’ve been doing for a while since I don’t like sitting for long periods & thought why not exercise since I love ❤️ it & it feels good vs sitting for that hour or more & giving your self only that one stretch �� this is a much better way ����