Working out at work can help you stay fit, even when you're chained to an office all day. With a good desk exercise routine and the right types of office exercises, you can save your butt and thighs without sacrificing your productivity. Why shouldn't your butt multitask along with the rest of you? Exercise at your desk and keep your lower half shipshape while your upper half slaves away.
Work Workouts That Maximize Healthy Productivity
Not everyone can run to the gym after work, so here are some office-friendly workouts that can help you burn calories while you're at work. And, because most office professionals are busy typing away all day, most of these cubicle-friendly exercises focus on developing core muscles that won't interfere with your keyboard productivity.
Desk Exercises For The Outer and Inner Thighs
Try these desk routines that target the outer and inner thighs.
- Inner Thigh Exercises: A good way to exercise your inner thighs at work is to squeeze a medium- or large-sized ball placed between the knees throughout the day. To work out calf muscles at the same time, balance your feet on the tips of your toes and flex your calves while squeezing the ball tight. (Note: To increase the intensity of this inner thigh workout, squeeze and hold, clenching thighs, calves and your buttocks at the same time as long as you can.)
- Outer Thigh Exercises: Eager to lose thunderous outer thighs? Here's an exercise that can help. With feet planted close together, loop a fitness exercise band around both ankles. Then, keeping one foot firm, lift the other foot no more then two inches off the ground and pivot your hip out, stretching the band as far as you can. Hold for three seconds, then return leg to its starting position. Repeat as often as you like and switch legs as desired. (Note: If you want to increase the tension and resistance, just shorten the length of the band.)
Office Exercises for Thighs
Desk exercises aren't just great for giving your good-looking legs, studies indicate that well-muscled thighs can prevent heart disease too. So exercise at your desk with these sit-down and stand-up office exercises throughout the day to tone and strengthen your thighs.
- Exercise Thighs With Leg Lifts: Seated leg lifts are an easy, nearly-invisible way to do thigh exercise while at work. To do a leg lift, just lift a leg at least three-inches off the ground, repeating as often as desired. (Note: To increase the intensity of this exercise, wear ankle weights and/or increase the height and length of time you lift your leg.)
- Exercise Thighs With Squats: The free-form squat is a fantastically productive way to incorporate exercise into your daily work routine. Squats are easy to do and work a host of major muscles, including the quadriceps, hamstrings, glutes, erectors and abdominals. To do a squat, stand and plant feet at least two inches apart, with toes facing forward or angled slightly out. Then, with hands either stretched out in front of you or at your side, bend your knees and lower your body straight towards the ground. Remember to keep your knees behind your toes, to keep your heels planted on the ground, and to not go lower than 90 degrees. Stand and repeat nine times for a set, and do at least three sets a day.
Work Exercises for Butts
The bulkiest muscle in the human body, there's more to do with your butt muscle than sit on it all day. Exercise at your desk by doing butt crunches for an easy, effective way to keep your butt in shape.
- Butt Crunches: Butt crunches are a great way to squeeze butt workouts into a busy day at work. To do a crunch, just squeeze the buttocks together and hold, while flexing and crunching abdominal muscles. Butt crunches can be done sitting or standing and are a stealth workout that can be done without anyone even noticing. (Note: To increase the intensity of this butt workout, squeeze and hold each butt crunch as long as possible.)
Beat Office Spread by Exercising at Work
Whatever office exercises you choose to do and whatever order you choose to do them in, it's important to get some exercise every day to counteract the effects of a sedentary lifestyle. Modern life and a sedentary lifestyle have been linked to a host of health issues, including obesity, heart disease, diabetes and more. Exercise at and you may be able to counteract the effects of a modern, sedentary lifestyle, especially if your schedule or budget doesn't allow you to go to a gym. Desk exercises aren't just a great way to stay shapely, they're a great way to keep yourself healthy.
If you liked this, you may also like learning how to do yoga at your desk and what portable exercise equipment you can use at work.
Jennifer Silva - Jenn is a professional writer and editor with experience in: technical communications (medical, manufacturing and publishing ...
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