Tired from crunching all those numbers? Weary from organising all those spreadsheets?
Well, don’t despair, just take a break and do a little exercise. They will help to strengthen your body, and you can even do them without leaving your chair!
These chair based exercises are perfect to give you a little perk-me-up, and best of all, they won’t draw much attention from the rest of your colleagues. So sit up straight, grip your armrests, and let’s begin.
1. Arm Circles
Works: Shoulders, and Improves posture
First up, we have the arm circles. Sit on the chair with back straight, feet firmly planted on the ground, and legs bent at 90 degrees. Straighten out your arms in a T, palms facing the ground. Without moving any other parts of your body, rotate your arms backwards continuously in a circular motion. Use dynamic motions for the best effects. Repeat this motion 40 times.
2. Oblique Twist
Works: Obliques and Core
While sitting upright, lace your fingers behind your head, elbows pointing horizontally to the side. Then simply reach your right elbow to your left knee, twisting your torso so that your elbow can touch your knee. Bend forward as you do this to feel your abs contract. Return to an upright sitting position, then do the same for your left elbow and right knee. Bring up your knee to meet your elbow for an added abdominal crunch. Continue doing this for 3 sets of 10 reps.
3. Leg Extensions
Works: Hips and Thighs
To do this exercise, sit at the edge of your seat so that your thighs are not supported, straighten your back, and let your arms rest by your side. Extend your right leg, and flex your foot so that only the heel is on the floor. Keeping your leg and back straight, raise your leg as high as you can without bending your back. Hold for 3 counts, then lower and switch to the other leg. Same as the rest, do it for 3 sets of 10 reps.
4. Knee Tucks
Works: Core and Thighs
Sit on the front half of your chair, and grasp the sides lightly with your hands. Lean back and flex your abs, then bring your right knee up to your chest. In a cycling or running motion, bring your left knee up to your chest as you lower your right knee back down. Repeat this for 5 reps on each leg. If you want a greater challenge, try bringing both legs up to your chest at the same time, even if its just a few inches.
5. Chair Dips
Works: Shoulders and Triceps
If there’s space, straighten your legs, and move to the edge of your seat. Grip the edge with your hands before moving forward and letting your arms and heels support your full body weight. Lower yourself by bending your arms, then hold it there for 5 counts before pushing yourself up again. Do this for up to 3 sets of 5 reps.