Fitness exercises in the office – effective 10 minute workout

Fitness exercises in the office-at-home-office-training-simple-woman-desk

Many women work with constant sitting and the visit to the fitness studio is postponed for the “next time” after a hard day at work. But sitting for a long time makes you feel slapper and more tired, as the processes in the body have become slower. Then don’t delay and do these 10 easy ones Fitness exercises in the office and ensure yourself a better figure and a good mood for just 10 minutes a day.

Fitness exercises in the office – 10 minute workout with Shannon Smith


Take a short break from stress and find 10 minutes during the lunch break for the 10 particularly easy and inconspicuous fitness exercises from the professional trainer Shannon Smith, which every lady in the office or at home can do alone without additional equipment.

10 simple fitness exercises in the office – work your triceps and upper arms

Exercise triceps and upper arms at home office workout workout chair desk

Triceps can also be trained from the office chair. First, secure a non-slip chair and stretch your legs forward so that they form a 90-degree angle at the knee, and so do the pelvis and the chair. The hands remain behind the pelvis and support themselves from the seat. Now lower your upper body, buttocks, and bend your arms slightly at the elbows. Do at least 20 dips.

Leg raises while sitting at the office chair to strengthen the abdominal muscles


Sitting leg raises are very good for the abdominal muscles. Pull the office chair a little further from the desk and place both hands on the side of the seat as a support. Hold one leg on tiptoe at a 90-garde angle and lift the other up. Try to reach the bottom of the countertop with the tips of your toes and then push them down about 4 inches, but don’t let your foot fall off. Switch legs after 15-20 repetitions.

Fitness exercises in the office – chair twist for a narrow waist 


The following exercise creates a slim waist and trains the abdominal muscles with the help of your office chair. Sit in the center of the seat with your pelvis in the correct position, your legs at a 90-degree angle, and your hands on your neck. Then twist your torso towards the back of the chair and lift your knee up so that it almost touches the opposite elbow. So the left knee should turn slightly to the right and at the same time move the right elbow to the left. Repeat 15 times on each side.

Fitness exercises in the office on tiptoe for slim legs


Stand on tiptoe and keep your heels close together so that your legs form the V-letters. Use the desk as a support to maintain balance, but keep your pelvis straight and not bent. Then crouch, but not down to the floor, and then lift yourself halfway up. It is important to keep the thigh tense and to do the exercise on tiptoe. The movement feels like that of the spring and should be repeated 30 to 60 times.

Pilè squat trains the thigh


To do this exercise, stand upright with your feet slightly wider than your shoulders and your toes pointing outward. The pelvis is straight, in a neutral position. This is followed by lifting the knees and hips up and down without changing the curvature of the spine. In the lower position, the pelvis is at knee level and the trunk should be tensed, avoiding flexing the hips. Increase the level of difficulty with wall lifting – lift both heels off the floor and hold briefly in this position. Repeat 20-30 times.

Fitness exercises in the office – one-legged stance


Take the position on one leg and bend your knees slightly – the kneecap should be above the second toe. Keep the pelvis level and still. It is very important for the exercises while standing that the load falls on three points. You can prop yourself up on the chair or desk and draw circles in the air with one foot bent at a 90-degree angle at the knee. Change your position every 30-60 seconds.

 Fitness exercise in the office – wall press


This exercise works the abs and thighs – stand in front of a wall with your legs hip-width apart, bent at 90-degree angles, and in this position press your hands and back firmly against the wall as if trying to to push them away. Keep the abdominal muscles tensed for 30 seconds and repeat as you wish.

Lift your heels when doing wall presses


Remain in the same position as you did in the previous wall press exercise and alternately lift your heels up from your left leg and then your right leg. Strengthen the calf muscles and those of the abdomen. Repeat 20 times with each leg.

Wall push-ups – a simpler variant of push-ups


The wall push-up is a simple form of push-up and is a good exercise for women against pudding or buffing arms. The arm, chest and shoulder muscles are trained. For the starting position, the body should be held about an arm’s length apart and palms should be placed against the wall. The hands can be placed shoulder-width apart or any wider or closer apart. The elbows are slightly bent. Then start slowly lowering your body towards the wall until your forearms and upper arms are at a 90-degree angle. This is followed by a slow return to the starting position. As with push-ups, it is very important to avoid the hollow back. It is recommended to vary the distance to the wall, as well as the hand position, so that coordination and the level of difficulty are trained. You can try the exercise with the whole sole of your foot on tiptoe instead of doing the exercise. 15 times should be completely sufficient for beginners.

Fitness exercises in the office for all muscle groups – an alternative to the lunges


The last exercise is an alternative to the familiar lunges. In this case, use the back of the chair or the desk as a support and tilt your upper body forward. The legs are bent at 90-degree angles, the abdominal muscles are strained, and then steps backwards follow. Repeat 10-15 times with one leg and then the other.

* Shannon Smith’s professional fitness exercises for Glamor