Sitting at your desk or cubicle for extended periods of time can result in back pain and stiffness. Toning exercises can help lessen back pain, especially when the pain stems from a lack of toned abdominal muscles. By doing a few of these simple at-work exercises, you can start to improve your back pain right away.
Below, we’ve outlined five exercises you can do at work to help you stay fit while you’re on the job!
1. Up and Over
The first toning exercise you can do to strengthen your abs and lower back muscles is simple, yet effective. Use your water bottle or something similar to hold in your hands. Grip the water bottle sideways with both hands and lift it into the air. Be sure to pay attention to how you are sitting. Both feet should be flat on the floor, back nice and straight, and abs in. With your arms high in the air, bend to one side as far as you can, using a slow and fluid movement. Repeat for at least ten counts, and then switch to the other side. Try to do three sets as many times per day as you can.
2. Twist and Back
This is another variation of the side toning exercise. Hold your water bottle again with both hands. This time put your arms out in front of you. While holding the water bottle, twist to one side using the same fluid movement as with the up and over exercise. Be sure to keep your feet flat and move only your upper body, not the whole chair. Repeat for ten counts and do at least two sets for each side.
3. Sitting tight
This is a toning exercise that is easy to do any time and can be done several times a day. While you are sitting in your office chair, sit up straight and hold the sides of the chair. Your feet should be flat on the floor. Tighten your glute muscles and your ab muscles, and lean forward slightly. You should feel your muscles working if you are doing it correctly. Do at least twelve counts, and try to do two sets at the top of every hour whenever you can.
4. Lift Your Knees
This is another toning exercise that can be done while you are sitting at your desk. Sit up tall with your back straight and your abs in tight. Your feet should be on the floor and your hands should be holding the sides of the bottom of your chair, next to your thighs. Slowly lift your knees as far up as you can while your back stays straight. This is a challenge and not as easy as it sounds. Do it for as many counts as you can and as many reps as you can.
5. Legs Up
This one will work if you have a mat and room enough to be on the floor. Lay on your mat on the floor with your feet resting on your office chair. Keeping your feet on the chair, perform ab crunches.
There are many ways to stay in shape, even while working at a desk job. Creativity and consistency are key elements to staying fit while at work.
How do you keep in shape at your office? Share your “At-Work” fitness tips in our comment area below.