Best, discreet exercises to do at your desk

Sitting at a desk for eight hours is common among many jobs.  What is strange is that after sitting that long, upon returning home you are still tired and have no motivation to go to the gym.  So you sit in front of the TV for your favorite late night show then head off to bed.  How are you supposed to maintain your figure with that routine?  Sure you have heard of exercising at work, but some of the moves are to obvious and embarrassing to do infront of your boss or coworkers.  Here are a few exercises that you can do at your desk and no one will notice.

  • Glute clenches

This will help to tone your butt even though you are sitting on it all day.

Squeeze your muscles together as tight as you can, hold for 10 seconds, release, repeat.  Repeat this about 20 times followed by one long clench of about 30 seconds.  Throughout the day repeat this exercise. Your cheeks will be in shape in no time!

  • Stomach vaccuum

This will help to strengthen your abdominal muscles. 

Sit in your chair with your back straight.  Suck your stomach in as far as possible while breathing normally.  Hold this for about 10 seconds.  Then, repeat about 10-15 times.

  • Knee lifts

This will work your ab muscles as well and hip flexors.

Sit up straight in your chair and start by lifting your right leg about 4 inches.  Slowly let your leg down and switch to the left. Make sure the motion is slow and controlled.  Repeat about 10 to 20 times for each leg.

  • Leg flexion

This exercise works your hamstrings located on the back of your thigh.



Place your feet on the floor and have your knees bent at a 90 degree angle.  Press your right foot to the floor and contract your hamstrings as if you were drawing your heel back, but keep your foot firmly places on the floor. Hold for about 30 seconds then switch legs.

  • Do the foot rock

This works the lower leg muscles.

Place your feet on the floor with your knees at a 90 degree angle. Lift your heels up, keeping your toes on the floor and flex.  Slowly lower your heels and raise your toes, flex.   Repeat this rocking motion about 10 to 20 times so that you have at least 10 in fron and 10 in back.

  • Arm press

This will work your tricep muscles.

Place your forearms on your desk while sitting up straight.  Make sure your arms are at a 90 degree angle and press down on your desk.  Hold for about 30 seconds and repeat 15 times.

These are also some other basic exercises that are easy and can be done at any time:

  • Good posture
  • Taking the stairs
  • Muscle clenches
  • Stretching

 

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