Many people believe that sitting in a chair for 8 hours a day is the best way to get ahead at work. This couldn’t be further from the truth! Sitting in one place for extended periods of time can lead to serious health problems like heart disease, diabetes, and obesity. Here are five discreet exercises people can do while sitting at their desk:
The Wall Sit
This discreet exercise is a great way to build strength in their legs and glutes. Lean back with their head against the wall and put both feet out at a 90-degree angle with their heels on the floor. Next, slide down until they feel a deep stretch from knee to hip, then hold that position as long as possible! This exercise should be held for 30 seconds to start and increase as your endurance builds.
The Magic Carpet Ride
This discreet exercise requires a swivel chair. Begin by sitting in the chair with their feet flat on the floor in front of them, then roll back in the seat until you are in a position that looks similar to someone riding a magic carpet. Next, push off with your toes and allow yourself to spin for 30 seconds! This exercise helps with your balance and coordination!
The Seated Reverse Crunch
This exercise is a great way to strengthen the lower abdominals. While seated with their back straight, place their feet next to them, so they are at a 90-degree angle with their heels on the floor. Next, crunch down as if you were trying to touch your toes and hold this position for 30 seconds. As time passes, build up to one minute!
The Seated Leg Raise
This discreet exercise is a great way to tone and strengthen the lower abdominals and hip flexors. While seated, place their hands at their side, raise one leg up as high as possible, and hold that position for 10 seconds. Next, switch legs and repeat! This exercise should be held for 30 seconds to start and increase as your endurance builds.
The Office Chair Dip
Next, bring one knee up at a 90-degree angle to the hip and place their hand in a position similar to someone grabbing a chair. Then, using their other foot for support, lower themselves down as low as possible! Next, press with your feet to straighten your arms back out to the starting position. This exercise should be held for 30 seconds then increased over time.