Cubicle Exercises

GCPgirl

I was sitting in my cubicle having a discouraging day because of this morning's weigh in. I realized no one was around so I decided to look up some cubicle exercises I could do and thought I'd share...I did each one myself so I know they are doable.


1. The first toning exercise you can do to strengthen your abs and lower back muscles is simple yet effective. Use your water bottle or something similar to hold in your hands. Grip the water bottle sideways with both hands and lift it into the air. Be sure to pay attention to how you are sitting. Both feet should be flat on the floor, back nice and straight, and abs in. With your arms high in the air, bend to one side as far as you can, using a slow and fluid movement. Repeat for at least ten counts, and then switch to the other side. Try to do three sets as many times per day as you can.

2. This is another variation of the side toning exercise. Hold your water bottle again with both hands. This time put your arms out in front of you. While holding the water bottle, twist to one side using the same fluid movement as with the up and over exercise. Be sure to keep your feet flat and move only your upper body, not the whole chair. Repeat for ten counts and do at least two sets for each side.

3. This is a toning exercise that is easy to do any time and can be done several times a day. While you are sitting in your office chair, sit up straight and hold the sides of the chair. Your feet should be flat on the floor. Tighten your glute muscles and your ab muscles, and lean forward slightly. You should feel your muscles working if you are doing it correctly. Do at least twelve counts, and try to do two sets at the top of every hour whenever you can.

4. This is another toning exercise that can be done while you are sitting at your desk. Sit up tall with your back straight and your abs in tight. Your feet should be on the floor and your hands should be holding the sides of the bottom of your chair, next to your thighs. Slowly lift your knees as far up as you can while your back stays straight. This is a challenge and not as easy as it sounds. Do it for as many counts as you can and as many reps as you can.

5. Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times.

6. To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds. Do 15 times.

7. To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you're looking at the floor. Then slowly pull yourself back in. Again, 15 of these.

8. Desk pushups can be a good strengthener. (First, make sure your desk is solid enough to support your weight.) Standing, put your hands on the desk. Walk backward, then do push-ups against the desk. Repeat 15 times.

Stretching:
1. Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
2. Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side.
3. Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
4. Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.

Whenever possible, stand rather than sit, walk rather than stand.

KSfitgal

Excellent! Thanks for this!! Also, don't be discouraged w/ your weigh in. We all have off weeks, or perhaps inches are coming off even if weight isn't! Keep on doing what you are doing and tracking your food. You'll get there!!

chevysarah

bump! these are good motivation