We’ve all heard the same things: Sit on a balance ball! Walk instead of emailing! Take the stairs! Have a walking meeting! I’m pretty sure most of us can’t just tell our co-workers “let’s talk about the agenda on a brisk walk” unless we want our boss to ask if everything is ok. Here are 5 exercises you can actually do without making everyone at your job worried about you.
1. Power Glutes
While sitting at your desk lift your hips up and squeeze your buttocks together. Hold for 5-10 seconds and then release. Do 3-5 sets of 12. Just make sure you aren’t making a strange face while you’re doing this one or you’re going to attract attention.
2. Leg Raise
Stretch your legs out and raise one leg up until it’s straight. Hold for 5 seconds and then lower. Do 2 sets of 12 on each leg. If that’s too easy for you add some ankle weights. Or you could just hang your purse off your ankle because we all know our bags weigh about 5lbs!
3. Inner Thigh Press
Grab a sealed package of paper, the more sheets the better, and place it between your knees. Squeeze the paper with both knees until you feel the burn in your inner thighs. Hold for 5 seconds then release. Just don’t take the last ream of paper because when the printer runs out, everyone will be looking for you!
4. Upper Body Squeeze
Pretend like you’re giving yourself a handshake (with one thumb pointing up and one thumb pointing down) and pull. Hold for 10-15 seconds and then release. You should feel this in your biceps, triceps, chest and shoulders. If your cubicle walls are high you could also throw in some bicep curls and triceps extensions with a 5lb weight or full water bottle.
5. Oblique Shredder
Oh the joys of having a swivel chair. Sure you spin around when you’re bored at work, but that’s not actually exercise, it just makes you dizzy. Here’s something that will tone your abs: bend your knees and lift your legs off of the floor. Now hold onto the edge of your desk and using only your ab muscles, (feel the burn in your core!) rotate your body from side to side keeping your abs tight. This is one rep. Do 5 sets of 10.