5 Exercises You Can Do At Your Work Desk For Toned Arms, Shoulders and Back
Work is no longer an excuse to skip your workout
Feb 26, 2021
"This is a great way to tone your arms and sculpt your triceps. Just a word of caution: in case your office chair has wheels, and you are not strong enough to control your movement, prop the chair against something so that it does not roll away, as that can lead to injury. Sit on the chair and the chair and lower yourself off the chair so that your hands are on the seat of the chair. Feet should be shoulder width apart with heels on the ground and toes up. Inhale, and lower your bottom down, go as low as your strength allows and push yourself up as you exhale. "
"Place your hands on the desk and move your feet away, go as far away from the desk as your strength allows you, keeping the back straight bend your elbows and lower your chest towards the desk, pause, push back to the starting position as you exhale. Try to make sure the area between your shoulder blades does not sink in. Do 10 to 15 repetitions."
"Sit on your chair, take a water bottle: you can start with a half-litre bottle and graduate to a litre as you get stronger. Hold the bottle in one hand with your upper arm ninety degrees to your body, bend the arm at the elbow so that the forearm is pointing towards the ceiling, as exhale stretch the arm up towards the ceiling, inhale and go back to the starting position."
"Take a paper weight or any compact but slightly heavy object that fits in your hand. Lift the arm above your head, bend the arm backwards behind your back while inhaling, as you exhale straighten your arm back to the starting position. Repeat sets on both sides."
"When doing this exercise its even more important to make sure that your chair does not slide/roll away. Place your right hand on the seat of the chair, cross your feet so that your right foot is behind the left foot on the floor, your left arm up towards the ceiling. As you exhale lift your left hip towards the ceiling to work your obliques. Repeat on the other side."
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