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PR POV: HOW TO WORKOUT AT THE OFFICE

MY POV / July 29, 2015

You know what they say when it comes to working out, there are #NoExcuses! Except when you work-full time, have errands to run and are in a committed relationship with Netflix..

Don’t count yourself out of the #fitfam yet, there are other ways to work on your fitness. Enter, the desk workoutFrom subtle stretches to full-out exercises, the Lotus Leaf team has outlined the best ways for you to get moving during the workday.

  • How to sit at a desk 101: Are you sitting at your desk properly? Follow the Forbes 90-90-90 rule where feet are flat on the floor and your knees and hips are bent at 90 degrees. This prevents bad posture and keeps your neck and back from straining. See, that was easy.
  • Stretch it out: Dip your head sideways towards your shoulder and hold to work your neck muscles. Or pinch your shoulder blades together as if you were trying to hold a pencil between them. Hold for 15 seconds, release and repeat. This one stretches out your trap muscles and prevents back pain from sitting all day.
  • The “non-workout” workout: Now that you are loosened up, here are some subtle exercises you can do at your desk without attracting the side eye from your co-workers..

Leg extensions: While seated at your desk, lift and straighten a leg (or both), hold and repeat 15-20 times. The key is to not touch your foot to the floor in between reps.

Danielle tried this move out: This one was fun, effective and sneaky. However, I think I would have to do more than 15 and hold it for more than 5 seconds to feel anything substantial.

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Exercise ball: Swap out your desk chair for a large stability ball. It forces you to engage your core and sit with good posture. All around win-win.

Toe taps: Just like it sounds, this exercise requires you to tap your toes as fast as you can under your desk. It works your leg muscles and may also lead to a career in tap dancing.

Here’s what Tejiri thought: Definitely a great workout because you can do it without feeling self-conscious, it’s under your desk and it doesn’t even feel like exercise. After the first minute I began to feel the burn in my thighs though.

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  • Step it up: Maybe you have a private cubicle. Maybe you just exude confidence and have no problem doing a full on workout at your desk (you go girlfraaaaaand). Either way here are a few more noticeable but effective exercises you can try at your desk..

Incline pushups: Stand back and rest your hands on your desk (if it’s sturdy/stable/secured) or the wall at a 45 degree angle and lower yourself to a pushup position. Try to knock out 20.

Hamstring curls: Standing with hands on your desk or chair for balance, kick your leg back aiming to get your heel to your thigh. Hold and repeat 15 times per leg.

Shelene’s verdict: If you’re working through lunch or can’t make it outside for a walk, this is the perfect exercise for you. It appears super simple but when you finish that first rep the burn starts to creep up on you. I’m going to get the Lotus Leaf crew up and doing an office-wide hammy deskercise 😉 

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Chair tricep dips: Find a non-wheely chair and perform 10-15 tricep dips by hanging onto the edge and straightening then lowering arms to a 90 degree angle.

  • When all else fails

…workout your eyes and watch model Noah Mills‘ version of office exercise. You’re welcome.

Written by Kathleen McDonald


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1 Comment

on November 8, 2015

Excellent post. I was checking continuously this blog and I’m impressed! Extremely helpful information specially the last part :) I care for such info much. I was looking for this particular information for a very long time. Thank you and good luck.



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