fun lady fitness

  Three Simple Office Exercises
for Busy Women



  You won’t exactly be “punished” for missing an aerobics class or forgoing your weekly weight training, but that doesn’t mean you should totally stop exercising if you’re on a full schedule.

  There are very simple exercises you can do at the office for those times when you simply can’t squeeze in your gym schedule.

  There are simple routines you could perform even while you’re working, say, in front of a computer monitor. At several times in the day, you can help your body relax by taking deep breaths through your nose and holding them for a couple of seconds before exhaling through your mouth.

  Head turns are also easy to perform and help prevent stiff necks. Relax your shoulders and slowly turn your head to one side; then center, looking straight ahead; and then to the other side.

  Hold each position for about 3 seconds before moving on to the next. Repeat this for about 10 times.

  Give your shoulders a similar workout by rolling both at the same time, repeating the motion 20 times.

  Prior to performing exercises, even those which are as simple as the ones you’ll find below, you need to do some stretching exercises to loosen your tired muscles and unwieldy joints.

  Do warmups for about 4 minutes and cool down for more or less the same duration.

Exercise 1 – The Front Lunge

  Get up from your desk and stand with the feet apart, approximately at your hips’ width. As you contract your abs, make a large step forward with your right leg.

  Lower your body to the floor by bending your knee, and hold this position for 2 seconds. Use power in pushing off with your front leg to return to the starting position. Switch legs and repeat this for 20-30 times.

  This simple exercises helps tone the quads, gluteus maximus, hamstrings, and calves.

lady doing lunge exercise
Exercise 2 – Front Squat Shoulder Press

  Start by standing with your feet apart at hip width.

  Contract your abs and cross your arms over your chest. As you inhale, lower your body to your heels into a squat. Make sure that your knees are aligned with your ankles.

  Hold this position for 2 seconds, and then slowly revert to the starting position as you exhale. Raise your arms as you stand, but do not lock them. Refrain from arching your back. Repeat this exercise 20 times.

  These squats help tone the hamstrings, gluteus maximus, shoulders, and quads.

Exercise 3 – Abdominal Curls

  As you sit on the edge of your chair (make sure it’s stable), extend your arms in front.

  While keeping your back straight, slowly contract your abdominal muscles and lower your torso towards the back of your chair without letting your back touch the seat. Hold this position for 2 seconds and repeat 10 times.

  A variation of this exercise is done by crossing your arms over your chest and curling your shoulder downwards towards your hips, pulling your abs in. Hold your position for 20 seconds and repeat 10 times.

  When doing these exercises, make sure you remove high-heeled shoes and constricting jackets. You can also make use of paraphernalia, such as a body toning bar, for the first two office workouts.

 







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