Wednesday, May 13, 2015

Sophisticated Summer: Desk Exercises

The sun is warm, the days are getting longer and outside looks so perfect you just can't sit still. Here are some exercises you can do at the office to stay moving throughout the day. Get a jump start on being summer ready by adding these into your work day each week. This post is brought to you from our friends at SummerGirl Fitness, to help us get beach ready this year!

* Repeat each exercise for 25 repetitions, and do each 25 repetition set 3 times through.

1. Seated Knee Lifts 

This move works your abs, legs, and balance. Sit on your office chair or exercise ball with feet flat on the floor and abs in tight. Lift one knee up while holding your abs in tight and balance. Set that foot down and lift the other knee up off the ground. Alternate back and forth. You can choose to hold on to the edges of the chair for balance, or cross your arms across your chest for added challenge.

2. Seated Leg Extension 

This move works your quadriceps muscles. Start seated in your chair with feet flat on the floor and arms holding on to either side of the chair. Keep left foot planted on floor, lift right foot off the floor bending at the knee and extending out long until leg is parallel to the floor. Bend leg back in and return to floor. Repeat on the same side for 25 repetitions - then switch to the other side.

3. The Magic Carpet Ride

This move works your arms and core. Sit in your chair and cross your legs on the seat of the chair. Grasp each arm of the chair and press yourself up out of the seat, squeezing your ab muscles as you lift. Hold for 10-20 seconds, or as long as you are able. Release and repeat again for 25 repetitions.

4. Tricep Desk Dips 

This move works the backs of the arms, the triceps. For this move you will have to get up out of your chair. Face away from the desk with your hands on the desk, fingers over the edge facing toward you. Bend at the elbows and lower your body down also bending at the knees. Straighten the elbows and press up. Repeat again, bending at the elbows and lowering the body down and pressing straight up.

5. Invisible Chair Sit 

This move works lower body muscles: quads, hamstrings and glutes. Stand in front of your desk chair with feet shoulder width apart. Hold your abs in tight and sit back, keeping your knees behind your toes. Lower down, keeping your back straight and chest lifted, until you are about 1 inch above the chair. Hold there for 5 seconds and then come back up with control, exhaling as you lift. Repeat for 25 repetitions.

6. Desk Pushup

This move improves upper body strength. Stand about a yard away from your desk with feet together. Place hands on desk about shoulder width apart. Lower your chest down to just above the desk surface, then extend at the elbows and press back up. Repeat for 25 repetitions remembering to inhale on the way down and exhale on the way up.

7. Wrist Circles and Flower Openers 

Give your wrists and fingers a little love with these 2 moves. Extend your arms out in front of you and make a fist with each hand. Circle each wrist around for 10 times in one direction, and then 10 times in the opposite direction. Next open your palms and then pull one finger in at a time towards your palm until your hand is in a fist again. Then one finger at a time, open the fist back up. Repeat for 25 repetitions.

8. Seated Figure 4 Stretch

Finish your workout with a stretch. This figure 4 stretch is great for relieving the pressure from sitting all day. Start seated in your chair with feet shoulder width apart. Pick up one leg and cross the foot over your knee making a figure 4 with your body. Keep your back straight, lean slightly forward and hold the stretch for about 30 seconds. Stretch the other side and repeat 2 -3 times.

Leave your comments for Polished Pinstripes or SummerGirl Fitness below and check out the SummerGirl Fitness Youtube Channel for more workout videos!

*Remember to consult with your doctor if you have any health concerns or questions. This post is not intended to be medical advice or counsel in any form. 

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