5 Great Moves To Stay Active At Your Work Desk
According to one Australian study, most people sit for more than nine hours a day. Don't let all that time go to waste. Whether you're on the bus or train to work or sitting at your desk, you can make some creative use of your chair time--and give yourself some muscle-toning benefits.
* Cheek Scrunches
How to: Sit up straight in your chair with your feet flat on the ground. Tighten your glutes (butt muscles) for five to 10 seconds. Relax, and repeat five to 10 times twice a day.
Benefits: This exercise can done even while driving, just sneak in this exercise and get those gluten on fire.
* Leg Straightener
How to: Sit slightly forward away from the backrest, and lift one leg at a time about 3 inches off the ground. Then, tighten your leg muscles and hold for five to 10 seconds. Relax and repeat two times a day on each leg.
Benefits: While you will be working on your quadriceps, (the big muscle in the front of your thigh), you may also increase circulation. It may also help knee and hip stability and your balance.
* Chair Pushes
How to: If you have a chair with wheels and are on a surface that allows your chair to easily scoot, try this one, carefully. Sit in the middle of your chair with your back away from the backrest. Lean slightly forward until your chest is 2 inches from your desk. Grab the desktop with both hands at about shoulder width. Your elbows should be bent along your sides. Push out until your arms are almost fully extended, leaving a slight bend in your elbows. Then, pull yourself back to the starting position. Repeat 10 to 15 times once a day.
Benefits: You use all your upper-body muscles including your triceps, biceps, chest, and shoulder muscles, along with your core muscles.
* Pelvic Tilt
How to: Sit in the middle of the chair with your feet flat on the floor. Arch your lower back so your butt feels like it's sticking out. Keep your hands on your desk and don't let your legs do the movement; make your abs work. Slowly pull your hips underneath your stomach as you bring your butt back underneath you, sort of like you're doing a crunch. Hold for two to four seconds and push back to the original position. Repeat 10 to 20 times, three to four times a day.
Benefits: You will not only massage your digestive system with this movements, but you will also get a stronger core.
* Arm Circle
How to: Sit straight up, feet flat on the floor. Lift your arms out to your sides and parallel to the floor. Extend your fingers and make 20 small, tight circles in each direction. If there happens to be someone sitting to your left or right, you can also extend your arms to the front or over your head. Do this exercise once a day.
Benefits: This exercise helps strengthen the neck and the trapezius and latissimus dorsi muscles of the upper back.