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Quick & Easy Exercises

Here are some quick and easy exercises you can do at your desk. These will work equally well if you’re not in an office but want to give yourself a quick exercise fix if you are at home.

If this is the only way you’re going to fit in any exercise in to your day then really go for it. Why not get the whole office involved? Aim to do three sets of 10 of each exercise.

Tricep Chair Dips

Sit on the edge of your chair with your knees bent and hold on to the front of the seat with one hand on either side.Taking your weight on your arms, move your bottom forward so it’s just in front of the chair. Lower your bottom towards the floor, bending your elbows to 90 degrees, then push up again.

Stand Up, Sit Down

Stand slightly in front of your chair with your arms held out in front. Bend your knees as
if you were going to sit down on the very edge of the seat. When your bottom touches the chair, push straight back up without putting your weight on the chair.

Roman Chair Sit Ups

Sit across your chair, leaning back slightly with your legs raised and knees bent to 90 degrees. Holding on to the seat, lean back and extend your legs out, then sit up again.

Towel Pull Downs

Sitting on your chair, take a towel or scarf and grip it at both ends. Raise your hands and the towel above your head. From there, pull the towel down behind your head, trying to pull the towel apart as you pull down.

Handbag Tricep Press

Sit on your chair with your arms extended overhead and your hands clasped around the handles of your handbag. Bending your arms at the elbow and making sure that the elbows do not move, lower your handbag behind your head and raise back up.

Walking Lunge

Stand upright with soft knees and your hands by your sides. Keeping your back straight,
extend one leg forwards and go down into the lunge position. Raise up and step forwards and repeat for the other side.

Desk Press-Ups

Grip the side of your desk or table with both hands. Hold your body at a 45-degree angle
to the floor. Lower your body gently down towards your desk until the elbows are just past 90 degrees, then push back up to your starting position.

Prone Leg Lifts

Adopt the press-up position with arms straight. Hold the press-up position and raise a leg. Keep your leg straight and raise until it is parallel with the floor. Lower under control.
Repeat using the other leg.

Leg Chops

Sit on the edge of your chair with both legs extended and heels on the floor. Raise one leg up until it is straight out infront of you, keeping the knee locked out. Gently lower until the leg is 15cm (6inches) from the floor and raise back up. Repeat on the other side.

Arm Raises

Stand upright with your arms out infront at shoulder height, palms facing down.
Raise your arms up to the vertical position and gently lower down again until your
arms are parallel with the floor.

Single Leg Squats

Stand behind your chair facing forwards. Place both hands lightly on top of the back
of the chair for support. Raise one leg, bending the knee to a 90-degree angle.
Gently bend at the hip and knee with the standing leg and push backup, moving your
hands forward over the back of the chair. Repeat with the other leg raised.