Are you sitting there hunched over, in front of your computer, cranking out that last spread sheet or word document, worried that once again you won’t make it to your favorite Boutique strength class, 24HR Fitness or the local country club?
Feeling even worse because you promised not to miss another class? No worries. Listed below are five exercises you can do in your office space that will keep your glutes tight, posture upright, core tucked in, back strong and hamstrings long. Do each exercise for one minute. Or two, if you’re a “beast.” Up to four sets.
3-WAY LUNGE: First, tight glutes. Why? Because that “cast for the butt” otherwise known as chair, will flatten the thing that will make you look younger than just about anything else. Age should not be defined as a chronological or biological thing. But, a “butt thing.” Take years off your life by watching my three-way lunge video that can be done in the office.
TABLETOP: Just about as significant as glutes, but not nearly as eye-catching is your upper body posture. You see as we sit for hours on end and stand for significant amounts of time using our cell phones, we start to mold into this rounded position in the shoulders and upper back. To avoid “upper cross syndrome” do the following exercise known as a tabletop.
STATIC BEAST: And no piece on fitness would ever be relevant without a little core jive. The other half of the A’s as I like to refer to them, the abs, are almost always talked about in conjunction with the as$. Take the following exercise, static beast and study it closely. This exercise will fire up your core and so much more. Quite the full body exercise I must say.
TRAVELING CRABS: The largest muscle in the body, the latissimus dorsi, is a back muscle. And since it is the largest and responsible for movement, we must take it seriously. But since we’re in the office and dumbbells probably aren’t sitting in your file cabinet let’s get on the floor and use our body to become a traveling crab. This is a posterior chain dominant exercise. Which means not only is it great for your back, but every muscle on the back side of your body.
DEADLIFT: The muscles most responsible for assisting the glutes in hip extension are the hamstrings. Located just below the rump shaker, these long muscles are at their best when performing a deadlift. An exercise that can puzzles many, but is easy to perform once you fully understand how to hinge your hips. Look at how to perform a proper deadlift and make them a part of your office workout.