As we lead such busy lives, fitting in a daily workout can become quite the challenge. However, squeezing in targeted exercises a few times a day is better than skipping an entire workout. Here are a few exercises you can do at the office (suggested by this article):
In the Elevator
As we all have heard, you can get some exercise in by taking the stairs instead of the elevator. However, taking the stairs isn’t always the most ideal when heading to a meeting. Instead, try doing wall sits in the elevator by pressing your back against the wall, dropping to a 90 degree sitting position, and holding the pose for the duration of the elevator ride. Wall sits are great for working your quadriceps, glutes, and core.
In the Restroom
While washing your hands, rest your forearms on the counter and do single leg squats. Life one leg off of the ground and bend into a squat position with the other leg, making sure the knee doesn’t go too far over the toes. Do 10 squats per leg.
At your Desk
While sitting at your desk, or even at a meeting, you can do ab vacuums to build strength in the deep abdominal muscles that support your posture and aid in stability. Draw your abdominals in, pulling the naval towards the spine, and hold for a count of three then release. Another exercise you can do at your desk is leg raises. Sit at the back of your chair and bring your legs up and lower them without allowing your feet to touch the floor. Start with sets of 12 then gradually increase up to sets of 20. Leg raises work the lower part of the abdominal wall, close to where the belt buckle is. As for arms, try some tricep dips at the end of your chair. Scoot off of the chair, hold on to the end of the chair (your arms should be behind your body), and lower your body.
In the Car
Ab vacuums can not only be done at a desk, but they can be done in the car as well. For an arm workout, try isometric contractions. Hold the bottom of the steering wheel, flex your biceps and hold for a few seconds. For triceps, hold the top of the steering wheel then flex and hold your triceps.
At the Airport
Squeeze in some cardio by walking around the airport. Many airports have walking paths, yoga rooms, and even full-service gyms for travelers to utilize.