Desk and Sitting Exercises!

KimINfortheWin

At work, we had a YMCA representative to come by and offer desk-exercises. I thought this would be especially helpful for those of us who are trying to lose weight and sit working at a desk all day. This would also be good for those who maybe be restricted in their movements, or who are just getting started on their weight loss journey! Most of these are sitting exercises. Recommended to be done 10-15 reps, 2-3 times every other day.

Sit tall and keep your abdomen muscles tight while doing these.

**Toe Raises: 1) Sit at the edge of your chair, 2) Lift your toes while your heels are firmly planted on the ground. Repeat _ times.

**Heel Raises: 1) Sit at the edge of your chair, 2) Lift your heels while your toes are firmly planted on the ground. Repeat _ times.

**Seated Leg Slides: 1) Sit at the edge of your chair, 2) Place your feet on paper plates and slide one heel out at a time, 3) Push the heel into the ground to engage hamstring and bring it back to starting position. 4) Alternate both legs. Repeat __ times.

**Chair marching: 1) Sit at the edge of your chair, 2) Lift your right leg a few inches off the floor and then the other to simulate a marching movement. Do not lean back.

**Knee Extensions: 1) Sit back in your chair with good posture. 2) Extend the leg at the knee and then bend. 10-15 times on each leg, the alternate.

**Squats: Stand up from your chair and sit again (or tap your rear to the chair). Repeat ___ times.

**Outer Thigh: 1) Sit at the edge of your chair. 2) Lift one leg at the hip. 3) Keeping a 90deg angle, move knee to the side. 4) Return lifted knee to original position. Alternate legs and repeat ___ times.

**Inner Thigh and Butt Squeezes: 1) Sit at the edge of your chair. 2) Squeeze your legs together (or between your fists), 3) Squeeze buttocks and hold. 3) Relax and repeat ___ times.

**Seated Punches: 1) Sit at the edge of your chair. 2) Jab the arms forward for 10, 3) Jab them at an upwards angle for 10. 4) Jab them at a downwards angle for 10. 5) Alternate and repeat ___. (Note - Do not lock out the elbows)

**Chair Dips: 1) Place hands on the arms of your chair (Strong, stable, and non wheeled chair!), 2) Lift yourself up by straightening your elbows then lower. Keep shoulders away from your ears. Repeat ___ times.

**Shoulder Retractions: 1) Sit at the edge of your chair, 2) With arms raised out to the sides and elbows at 90 deg angles, push the arms and shoulders forward, 3) Pull the arms and shoulders back while you squeeze between your shoulder blades.

**Shoulder Circuit: 1) Sit at the edge of your chair, 2) Hold arms straight out from your body. 3) Pulse the arms 10 times with palms up, palms down, palms forward, palms back, little circles forward, little circles back. Repeat __ times.

**Seated Rotation: 1) Sit at the edge of your chair, 2) Keep hips forward, 3) Twist to one side and hold. 4) Alternate. Repeat.

**Abdominal Squeezes: 1) Sit at the edge of your chair; 2) Squeeze your belly button in towards your back, 3) Squeeze your lower ribs toward your hipbones. 4) Relax and repeat.

ChrisLindsay9

Thanks for sharing. I'm copying/pasting this information for reference.

Depending on how my day is going at work, the seated punches will likely become a favorite. Heh!

HannahJDiaz25

Bump for the next time I have to skip workouts to meet deadlines! Thanks

KimINfortheWin

Thanks for sharing. I'm copying/pasting this information for reference.

Depending on how my day is going at work, the seated punches will likely become a favorite. Heh!

Depending on the work day...they could be a great stress reliever too! lol

caspergirl7

Love this!! Thank you!!

_Pseudonymous_

Bump! I need to reference this for later. Thank you for sharing! ^__^

beccadh76

:happy: Thanks Kim! I printed these to take with me to work.

KimINfortheWin

:happy: Thanks Kim! I printed these to take with me to work.

YAY! I've been doing them at work too. It's surprising how many squats you can intermittently get in while sitting at your desk.

KinzieElise

I'm totally bumping this because I just got a desk job.

BeachIron

Awaiting the entries in the exercise database for toe raises. Feel the burn!

eellis2000

bump

kepirus

bump

chaotic38

Super helpful! I will be sharing with some of my family and friends that are also confined to a desk most of the day. Thanks a bunch!:happy:

sarah5423

Bump

wellbur

bump

techcat10

Thanks!!!

Bump

hadiolar

Useful info, tx

CatAMcC

bump!

rassha01

BUMP

frugalafterfifty

Thanks! I'm saving this!

jessifreehugs

bump, saving this for later!

mazzasweet

This is AWESOME!! Thank you SO much for sharing!! XO

xinit0

**Seated Punches: 1) Sit at the edge of your chair. 2) Jab the arms forward for 10, 3) Jab them at an upwards angle for 10. 4) Jab them at a downwards angle for 10. 5) Alternate and repeat ___. (Note - Do not lock out the elbows)

A lot of those can be done pretty much under cover... but this one... I'm picturing Rocky at the top of the stairs after his run...

Though, on the subject of stairs; start using them. I work on the 9th floor of a 30 floor building. I can't get access to climb up to the 9th floor from the lobby in the morning, but I do take the stairs down most of the time. When I can, I first walk UP 10 or 15 floors... then all the way back down.

I'd summarize that as "take the scenic route."

djshari

These are fantastic - I had a few of these I've been doing already but very happy to add in a few daily

KimINfortheWin

**Seated Punches: 1) Sit at the edge of your chair. 2) Jab the arms forward for 10, 3) Jab them at an upwards angle for 10. 4) Jab them at a downwards angle for 10. 5) Alternate and repeat ___. (Note - Do not lock out the elbows)

A lot of those can be done pretty much under cover... but this one... I'm picturing Rocky at the top of the stairs after his run...

Though, on the subject of stairs; start using them. I work on the 9th floor of a 30 floor building. I can't get access to climb up to the 9th floor from the lobby in the morning, but I do take the stairs down most of the time. When I can, I first walk UP 10 or 15 floors... then all the way back down.

I'd summarize that as "take the scenic route."

HAHA! I totally visualized that. I'm up to 200 squats a day, just 50, 4x day while at work. It's helping a ton! Plus walking 2 miles at work with my laps around campus.

MoRiv1986

Bump.

SoDamnHungry

**Seated Punches: 1) Sit at the edge of your chair. 2) Jab the arms forward for 10, 3) Jab them at an upwards angle for 10. 4) Jab them at a downwards angle for 10. 5) Alternate and repeat ___. (Note - Do not lock out the elbows)

A lot of those can be done pretty much under cover... but this one... I'm picturing Rocky at the top of the stairs after his run...

Though, on the subject of stairs; start using them. I work on the 9th floor of a 30 floor building. I can't get access to climb up to the 9th floor from the lobby in the morning, but I do take the stairs down most of the time. When I can, I first walk UP 10 or 15 floors... then all the way back down.

I'd summarize that as "take the scenic route."

I just imagine someone walking through an office and seeing only arms punching over the top of the cubicles.

britzzie

bumpity bump bump bump

Leah_Alexis

Wonderful! Thanks

Zandia_1

bump for reference

LivDiz

Seems simple enough!! BUMP