How long has it been since we’ve been working from home? The calendar would say that most are doing so since mid-March, admittedly working longer hours than before. And while work from home does bring along some comfort, there’s no denying that our routines have been drastically altered, with most of us having little to no time to exercise.
But, what if we told you that you don’t need to compromise on your healthy and fit lifestyle, but instead change your workout to suite your new schedule? The best part? All you need is that makeshift home office, and you’re all set.
Try out these desk exercises and reclaim that healthy you:
Knee to chair liftsThis exercise will help strengthen your abdominal muscles, improve digestion, and burn that stubborn fat. Here’s what you need to do:
Step 1: When sitting on the chair, ensure you keep your back straight. Don’t touch the backrest of the chair.Step 2: Plant your feet firmly on the floor, making sure they’re kept hip-width apart.Step 3: With your back still straight, lift your right knee and pull it to your chest. Make sure to keep your belly sucked in while performing each move.Step 4: Place your hands on your shin to better stretch your lower abdominal muscles.Step 5: Repeat this exercise for 20 to 30 reps, alternating each leg.
Double knee liftsThis exercise is an effective way to engage all your abdominal muscles without putting unnecessary strain on them. Here’s what you need to do:
Step 1: When sitting, keep your legs together and hold the sides of the chair firmly with both hands.Step 2: With your back straight, lift your knees and pull them to your chest. Ensure your abdominal muscles are held tight to increase tension.Step 3: Move your feet back towards the ground, but don’t touch the floor.Step 4: Repeat this exercises for 10 to 20 reps.
Double knee lifts and side bendsBurning fat when you exercise is vital. However, you might also want to accentuate those curves. This move helps shape your waist by engaging your obliques to burn unwanted fat around your belly. Here’s what you need to do:
Step 1: Sit at the edge of your chair with your back straight and hold the chair firmly with both hands.Step 2: Next, bend your body to the side so that you’re sitting only on one glute.Step 3: Keep your legs together, and lift both knees to your chest as described in the double knee lifts above.Step 4: Return to your original position, and bend to the other side. Follow the same steps for the other side.Step 5: Repeat this exercise for 10 to 20 reps, alternating with each side or till you feel a burn in your muscles.
BendingThis exercise is a great way to burn fat on the sides of your belly and hips. Here’s what you need to do:
Step 1: Place your feet firmly on the floor.Step 2: Straighten your arms to your sides and raise them to shoulder level.Step 3: Turn your upper body to the right, bend, and touch your left foot with your right hand. Hold this position for five to 10 seconds.Step 4: Return to the original position. Now bend to your right foot, touching it with your left hand.Step 5: Repeat this exercise for 20-30 reps, alternating sides with each bend.
Knee to elbow liftsThis exercise is a great way to thoroughly work your waist. It engages your oblique and lower abdominal muscles. Here’s what you need to do:
Step 1: Sit on the chair with your back straight. Make sure your back is not touching the backrest. Now, place your hands behind your head.Step 2: When you’re in position, lift your right knee to your chest. At the same time, bend your left elbow to meet your knee. Hold for 5 to 10 seconds.Step 3: Return to the original position. Repeat this exercise for 15 reps on one side.Step 4: Change the knee and elbow, and repeat another 15 times on the other side.
The takeawayNow that you have an easy, step-by-step, and effective workout for your WFH daily routine, how pumped are you to change things up a bit?