On the Job Training

Stuck behind a desk all day? Don’t worry, you can get in some strength training with these simple, quick exercises.

  1. Abdominal Draw-In: Sit tall with your back off your chair. Pull your navel in toward your spine and hold for up to 5 seconds. Complete 8-12 repetitions. While drawing your abdominals in, be careful not to hold your breath.
  2. Pelvic tilt: Sit tall with your back off your chair. Place your hands on your hips at the pelvic bone. Imagine your pelvis is a bowl filled with water. Slowly tilt your pelvis forward without bending your torso as if you wanted to spill the water in front of you. Slowly return to center. Now tilt your pelvis backward. Slowly return to center. Complete several repetitions.
  3. Marching: Sit tall on the edge of your chair. For 30-60 seconds, lift one foot at a time as if marching in place. For more challenge, move arms in a marching motion.
  4. Isometric Bicep Curls: Sit tall with your back off your chair. Place your forearms under your desk with elbows at 90 degrees. Push up hard as if doing a bicep curl and trying to bring your hands through the desk to your shoulders. Hold for 10-15 seconds. Complete 8-12 repetitions. Remember to keep breathing. You never want to hold your breath.
  5. Chair Squats: Stand in front of your chair with feet shoulders distance apart. Bend knees as if you were going to sit. Do not sit. Stop 1-2 inches above seat; then stand back up. For more challenge, hold the squat position for 3-5 breaths. Complete 8-12 repetitions.
  6. Hip Flexion and Knee Extension: Sit tall with abs drawn in. Lift left foot off floor a few inches with knee bent. Straighten leg out; then bend knee and lower leg. Complete 8-12 repetitions on each leg.
  7. Inner Thigh Squeeze: Place a towel, firm water bottle, or an empty coffee cup between your knees and sit tall with your abs drawn in. Squeeze legs into towel and hold for 1-2 seconds. Complete 8-12 repetitions.
  8. Calf Raises: Stand behind your chair with feet hips distance apart. Exhale and rise up on your toes. Inhale down. Complete 8-12 repetitions. Try this while on the telephone.
  9. Balance and Shift: Stand behind your chair with feet hips distance apart. Stand on one leg for 5-10 seconds, shifting between legs. Try this while on the telephone.
  10. Dips: Sit tall on the edge of a stable chair. Place your hands by your hips and lift hips off the chair. Move hips slightly forward of chair. Inhale and bend elbows, lowering body. Exhale and push up. The farther the legs are from the chair the more challenging the exercise. Complete 8-12 repetitions.

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