1.
Chair Squats Chair Squats will work your glutes as well as your thighs.
What you want to do is go to the edge of your chair, and plant your feet firmly next to one another on the ground, go ahead and stand up like you normally would, then sit back down resting lightly on the chair, almost not touching it.
Repeat this about 3 sets of 20.
2.
Crunches The second move I will explain to you is crunches.
This is going to work your abdominal muscles.
Go ahead and sit on the edge of your chair, the same starting position you had for your squats, grasp the side of your chair firmly with your hands, make sure your back is straight and you are sitting up tall, now lean back slightly.
Hold that position and for the crunch move you are going to lift your feet off the ground, keeping them together, when you feel your abdominals tighten, hold it there for two seconds, then lower them back down to the ground, just slightly touching the ground and pick them back up again.
3 sets of 20 will do.
3.
Arm Pumps Arm pumps is a great office desk exercise to work your shoulders as well as your biceps.
You want to start out with your arms bent, holding your elbows at shoulder height.
Your hands will be in a fist and squeezed tightly together.
You will pump your hands, over your head so that they barely touch together at the top, then bring your elbows back down to starting position.
When you do this for about 30 seconds you will start to feel the burn.
For added difficulty, go ahead and take some objects from your office desk and keep them in your hands.
Staplers and tape dispensers work really well.
4.
Rolling arm presses This move will also work your shoulders and biceps - that problem area most women struggle with so I thought I will give you two ways of getting rid of the flab at your office desk.
Sit at your desk facing forward, with your feet firm on the ground, grasp the edge of your office desk, push yourself away from the desk holding onto the desk, then pull yourself back in.
For this exercise you also need to have a office chair on wheels otherwise there is no way you will be able to move your body back and forward.
Do as many of this exercise as you can and what you are comfortable with.
After all these exercises, a good way to end it off is to stretch it off.
The point of this is to relax all the muscles you just worked out.
Take your hands and place them together in front of you, and intertwine your fingers.
Now press your palms forward so that your arms are straight and bring your arms up over your head towards the ceiling.
Lean to the left side so that you feel your body stretching on the right side and repeat the motion on the other side.
If you do not have an office chair or an office desk, it is best to buy these items before you start with this workout.
There are many stores with office desks for sale signs and you could come across some awesome bargains.
Chair Squats Chair Squats will work your glutes as well as your thighs.
What you want to do is go to the edge of your chair, and plant your feet firmly next to one another on the ground, go ahead and stand up like you normally would, then sit back down resting lightly on the chair, almost not touching it.
Repeat this about 3 sets of 20.
2.
Crunches The second move I will explain to you is crunches.
This is going to work your abdominal muscles.
Go ahead and sit on the edge of your chair, the same starting position you had for your squats, grasp the side of your chair firmly with your hands, make sure your back is straight and you are sitting up tall, now lean back slightly.
Hold that position and for the crunch move you are going to lift your feet off the ground, keeping them together, when you feel your abdominals tighten, hold it there for two seconds, then lower them back down to the ground, just slightly touching the ground and pick them back up again.
3 sets of 20 will do.
3.
Arm Pumps Arm pumps is a great office desk exercise to work your shoulders as well as your biceps.
You want to start out with your arms bent, holding your elbows at shoulder height.
Your hands will be in a fist and squeezed tightly together.
You will pump your hands, over your head so that they barely touch together at the top, then bring your elbows back down to starting position.
When you do this for about 30 seconds you will start to feel the burn.
For added difficulty, go ahead and take some objects from your office desk and keep them in your hands.
Staplers and tape dispensers work really well.
4.
Rolling arm presses This move will also work your shoulders and biceps - that problem area most women struggle with so I thought I will give you two ways of getting rid of the flab at your office desk.
Sit at your desk facing forward, with your feet firm on the ground, grasp the edge of your office desk, push yourself away from the desk holding onto the desk, then pull yourself back in.
For this exercise you also need to have a office chair on wheels otherwise there is no way you will be able to move your body back and forward.
Do as many of this exercise as you can and what you are comfortable with.
After all these exercises, a good way to end it off is to stretch it off.
The point of this is to relax all the muscles you just worked out.
Take your hands and place them together in front of you, and intertwine your fingers.
Now press your palms forward so that your arms are straight and bring your arms up over your head towards the ceiling.
Lean to the left side so that you feel your body stretching on the right side and repeat the motion on the other side.
If you do not have an office chair or an office desk, it is best to buy these items before you start with this workout.
There are many stores with office desks for sale signs and you could come across some awesome bargains.
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