These days, it’s hard to find a workout routine that doesn’t take up all your time. Family, School, home, and work tend to take up a lot of your time so it’s hard to fit exercising into your day. But sometimes, it is not too difficult finding at least 10 minutes in a day while you are at home and work to do the necessary stretches and exercise repetitions to keep your body limber and in good working order. Listed below are some simple exercises that you can do at work or at home:
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Butt Workouts
If you have a minute at the office, try this simple exercise. Sit up in your chair and tighten up your butt muscles for a count of five to eight seconds and then release and relax. Count this as rep number one. Doing at least 20-30 reps of these will help keep those butt muscles toned.
Toe Lift Exercises
Start by taking your shoes off and standing next to a chair while you roll your weight to the balls of your feet and on tip toe. This will stretch your calves. Five to Eight seconds is how long you need to hold, then roll back down. This is considered one rep. It would be sufficient to do 20-30 reps.
March Exercises
March next to your chair to work the knee joints, calves, and thighs. This does not require you to march around the room. Lift each leg separately, with your back straight as if you were marching in a band. After lifting each leg, you have done one rep. At least fifty of these should be sufficient exercise.
Abdominal Bends
In a chair without your shoes, keep your knees bent while raising them up. You’ll know it’s working when you feel pressure in your abdomen. Hold the position for five to eight counts and then relax to a normal seated position again. This would be counted as the first rep. At least 20 reps should be enough.
Desk push ups
In place of doing push-ups on the ground, put your palms on a sturdy desk and push your chest towards it. With your elbows bent outwards, push your body up and down. An adequate amount is thirty reps.
To Stretch
Your joints will stiffen up if you don’t stretch every two to three hours. If your stuck at a desk, do head rolls, stretch your arms up, and your legs out every few hours. You can even stand up and rotate your hips for good measure. Your back, neck, and joints won’t ache if you stretch.
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