Desk and Sitting Exercises!

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.