Spending too much time crunching numbers and not enough crunching abs? Fitness Magazine has a great 10-minute desk workout to tone your arms and firm all that stuff sitting on your chair. Do this 6-step mini-workout twice a day and you’ll feel better and more productive.
1. Shoulder-blade kiss: sit at your desk with arms extended parallel at shoulder level, palms down. Draw shoulder blades together to “kiss,” then relax: repeat 5 times.
2. Arm circles: with arms still extended, make small circles: 10 in each direction.
3. Thigh toner: stand with feet together behind chair, using chair for balance. Lift heels off floor, squeeze thighs together, and rotate lower body to left, keeping abs engaged and back straight. Slowly bend and pump knees for 1 minute. Repeat on right side.
4. Arm squeeze: Sit on edge of chair with feet and legs together. Extend arms behind you, palms facing inwards. Squeeze arms in towards chair sides; release. Repeat 10 times. With arms extended, squeeze and move up and down. Repeat 10 times.
5. Chair lunge: Sit on left side of chair edge, feet together. Bend left knee, calf next to chair and parallel to floor. Flex left foot and curl heel upwards; do 5 reps. Keeping curl, press leg backwards for 5 reps. Switch legs and repeat.
6. Hip raise: Standing behind chair, place right hand on it; raise left hand behind head with elbow out. Rise up on right heel; bend left leg and do 20 side-raises to hip-level. Next keeping leg at hip level, bend shoulder towards hips 20 times. Switch sides and repeat.
See the step-by-step guide here.
Remember to always consult your healthcare practitioner before starting any new exercise program.
- Pia Hinckle