The purpose of this free workout plan is to motivate you to move during your work day and to help your posture. Even if you are already active, it will increase your activity.
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Office Workout Plan
Seated leg extension:
Sitting in a chair, check your knees to make sure they are not higher than your hips. When you are seated, your knees should be either aligned with your hips or below. Start with both feet down (knees and ankles are in direct alignment with each other). Lift one foot off of the floor and maintain the hip and knee relationship. Extend the leg. Bring it back to the starting position. Repeat it on the other leg. Try 2 repetitions of 10.
*Also, try extending both legs together. Your abs will have to work hard to continue correct posture.
Sit up tall in your chair with both feet on the floor. Cradle your hands behind your neck. Draw in your belly button inward; supporting your abs. Like a crunch on the floor, curve your upper body downward towards your legs. Try 2 repetitions of 10.
* Also, try to lift both feet off of the floor and repeat the crunch.
Seated side crunch:
Sit up tall in your chair. Choose a hand to cradle your neck, and let the other arm hang down. Like a regular crunch, it’s a smaller motion than a sit up, but this time the movement is to the side. Try 2 repetitions of 10. Repeat it on the other side.
*Also, try lifting the feet off the floor to engage the lower abs.
Seated oblique crunch:
Sit up tall in your chair. Again, cradle your neck with your hands. Lift your feet off of the floor. Choose one side to begin. The oblique crunch is a slight twist, moving towards the opposite knee. Try 2 repetitions of 10. Repeat it on the other side.
*Also, try to lift the knee to the opposite elbow. The extra lift will increase the intensity.
Seated arm circles:
Sit up tall in your chair. Stretch your arms out to your sides. Do small to large arm circles, forward and backward. Try 2 repetitions of 10.
* Also, try to lift the feet off of the floor.
This time pull your chair away from your desk, enough to extend your arms fully onto the desktop. Bend your elbows to about 90 degrees, and repeat. Try 2 repetitions of 10.
*Also, try them standing to make them more difficult. Make sure you step away from your desk and extend your arms, reaching for your desk.
Single leg balance:
Start standing with feet hip distance apart. Lift one leg up to balance. Try holding for 30 seconds. Repeat it on the other leg.
*Also, try holding your leg up and change the direction of your head. Modifying the direction of your head will challenge your balance.
Start standing in hip distance apart, and in front of your seat. Be careful if your chair is on rollers! If it is, back up the chair to a wall. Bend your knees, place your weight more into your heels, graze your chair, and repeat. Try 2 repetitions of 10.
*Also, try chair squats with one leg.
Have fun trying these exercises, and don’t worry if you get through all of them at once. In fact, take small breaks during the day and do one or two exercises.