Who has time to get in shape these days? Between kids, work and all the other more fun things to do; why would you spend unnecessary time to work out. Well you definitely want to get some exercise in, otherwise your entire quality of life will slowly go down the drain. With this said, we have developed some exercises that can be done in your office chair at your desk. This way you can get a decent workout in without committing any additional free time. You can do these exercises during down time at work or in between scrolling down your social media timelines. Either way these office chair workouts are sure to get you off of some undesired weight. Now let us get started.
Downward Reach
For this exercise, make sure you are in a straight up position in the back of your chair. Now, simply reach down towards the ground, and hold for about 10 seconds. Come back up and then switch to the other side for another 10 seconds. This exercise is great for stretching your muscles and warming them up.
Shoulder Curls
For this exercise, shrug your shoulders up and down. You want to be sure that your arms are extended straight down to the side of your chair as you do this. I recommend doing this exercise for about 15 seconds and then switch to shrugging your shoulders backward for another 15 seconds. This exercise is great for stretching your shoulder muscles and warming them up.
The Running Man
To start this exercise, put your elbows in a right angle and then go to the edge of your chair. After that start with a nice jog, while still in sitting position. Add your legs and move them up and down as well, as if you were running. Do this for about 20 seconds. This is mainly a cardio exercise to get your heart rate going.
Arm Circles
To do this exercise, begin by reaching down with your right arm. Then just move it around in a circle, while leaning to your right side. Then stop and begin doing circles again, but this time counterclockwise. Do this for about 10 seconds on each side. This another great exercise for warming up.
Legs & Arms Cross
To start this exercise, begin at the edge of the chair with your knees in a right angle. Put your elbows in a right as well. Now stretch your right arm out diagonally upward and your left leg diagonally downward. Then you bring both the leg and arm back in the middle to meet your elbows and knees. Now you have achieved one set. Do about 10 of those and then switch over to the opposite sides. This exercise is really great for improving your core.
Forward Reach
For this exercise, stretch out your right arm as if you were reaching for something. Reach out as far as you can, then quickly switch to your left. Now, you want to go back and forth between arms at a fairly quick pace. Do this exercise for about 10 seconds.
Arm Crosses
For this exercise, grab your right elbow with your left hand, and push your elbow to where your right arm is stretched across your chest. Hold this position for about 5 seconds and do some deep breathing, while you are there. Then you want to switch sides and do the same thing with your left arm. This exercise is great for stretching out your arms.
Back Twist
For this exercise, take your right palm and place it on your left knee. Now, push down with your right hand and look behind you to the left. Hold this position for about 5 seconds and then do the same on your right side.
Shoulder Press
To do this exercise, start off by having your arms out to the side at about a 90-degree angle. Now, raise your arms up over your head towards each other. After that you simply want to pump your arms up and down; each time you come down coming back to the 90-degree angle. If you are able, then you can add dumbbells or resistance bands to this exercise. I recommend starting off with reps of 10 in this work out technique.
Bicep Curls
To begin this exercise, put your arms in front of you in a 90-degree angle and then lift them up towards your chest. You can do this one arm at a time or with both. You can also add dumbbells to this exercise as well to raise its intensity. You should do this exercise in sets of 10. This exercise is great for your bicep strength.
Triceps Dips
To start this exercise, you want to hold your elbows up high to your side. Then push down with your arms, extending them towards the floor. After that, lift them back up to the original position. Do this for about 15 seconds and you should feel it in your triceps.
Bicycles
For this exercise start off sitting on the chair. Place your palms on the edge of the chair and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working on your core.
Chest Stretch
To do this exercise, lean back and open up your chest. Raise your arms up and out to the side, fully extended. Hold this position for about 10 seconds. This exercise is great for stretching out your arm and chest muscles.
Touch the Sky
For this exercise, you are going to raise your arms up on both sides as if you were trying to touch the sky. You want to inhale as you are going up and exhale as you are coming down. Continue to do this for about 15 seconds.
Lateral Raises
To start this exercise, hold your arms down at your side. Then lift them up and out to the side of your body with your forearms pointing forward and your elbow at a 90-degree angle. Make sure that you are at about shoulder level. After that lift your arms up and down at your side. This exercise is great for deltoids, which are at the top of your shoulder. I would do this exercise in 10 second intervals.
The Heisman
To do this exercise, begin by extending your right arm straight out to your side. Now, lift your left arm and extend it across towards your right side as far as you can. After that you want to swiftly move your arms from the right to the left; back and forth. Do this as quickly and smoothly as you can for about 10 seconds.
Row Boats
To do this exercise, start by having your arms extended out in front of you. Then, you want to pull back, bending at the elbow and squeezing your shoulder blades together. Your elbows should be at about shoulder height. You are also able to add a resistant band to this exercise to make it more difficult. This exercise is very beneficial to your upper back, shoulders and biceps. I recommend doing these in sets of 10.
Chair Squats
To start this exercise, you will stand with your chair behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try adding weights of some sort. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.
Chair Jumping Jacks
To begin this exercise, get to the edge of the chair and then push your legs out to the side. Once you get a good rhythm then add your arms, rising them up. Then simply coordinate your jumping jacks. As well as elevating your heart rate, there is a variation that is great for your obliques. Just be sure to touch your elbows to your knees as you do each rep.
Cross Punches
To begin this exercise, stay seated and get your arms up. Keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.
Flutter Kicks
To do this exercise continue sitting on the edge of the chair. Then place your palms on the front corner of the chair to help you balance. Then lift your legs up and lean back. Now just scissor kick in the air up and down, but not too wide. Do this for about 30 seconds and that should do the trick. If you want to make it a bit more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.
These are a few exercises designed to help pass the time at work, while getting you into shape at the same time. Feel free to up the intensity on any of the techniques with weights or resistance bands. So now let’s get to work, but don’t get yourself in trouble at the office.