Summertime is right around the corner. The rest of the year there is always some wedding, birthday, vacation, or special event waiting. Somewhere that you want to look your best. You want to work out and lose weight, but your work schedule just won't allow it. It is easy to forget that even a little bit more activity each day can add up to big changes when consistent. According to Psychology Today, two recent studies both showed as little as 15 minutes of low impact activity a day improves health to higher degrees than previously thought. Incorporating two minutes of activity into every sedentary hour is recommended. With just two minutes a day you could work your way to flatter abs and less jiggle using some very simple exercises you can do right at your desk.
The Best Six Desk-ercises to Tighten Your Core
- Leg Lifts- Straighten your back while sitting at your desk. Contract your tummy muscles tightly and lift one leg off the ground. Keep the knee bent and the foot approximately 6 to 8 inches. Hold for at least 10 seconds. Alternate legs. This simple exercise keeps your abs tone. The harder you can squeeze the better. Increase the time you hold the position by at least five seconds each day.
- Posture Corrector- Long days at the office will make your back hurt relentlessly. Remembering to stay sitting correctly all day is harder than it seems, however. More often than not, we end up with a sore back at the end of a long day. Put your safe desk ergonomics into practice and adjust the chair height to put your arms, hips, and feet at a 90-degree angle to the floor. Engage your core and straighten your back. Every time you notice a slouch, straighten up!
- Crunches- You can't get away from tummy crunches even at work. Do crunches at your desk by placing both elbows on your thighs. Simultaneously push with your elbows and draw the chest down toward the legs. Resist for 10 to 20 seconds and release. Repeat 20 times. This is another great move to tone up your tummy.
- Swivel Abs- Sitting in a swivel desk chair, place your palms on the desk. Push the chair approximately 6 inches away from the edge of the desk. Lift your feet off the floor and use your hands to work your obliques as you push the chair from side to side. Repeat approximately 50 times. Make it a little harder by using only your thumb and forefinger.
- Hamstring Kicks- Kick one foot back toward your booty while bending the opposite arm at the elbow. Lower your arm and leg and repeat with the other side. Make sure the arm is down when the leg is up and vice versa. The quick little exercise works your arms and legs but also ramps up the cardio and gets your heart pumping. It is a lot like marching in place only your movements are more precise.
- Lunges- You can do side lunges, back lunges, or forward lunges. Mix it up all week. Put your hands on your hips and step forward with one leg into a deep lunge. Go only as far as you feel comfortable. You'll feel the muscles of your leg tighten and burn a little. It isn't a very hard exercise, but you can make it more difficult by deepening the lunge and holding it longer.
The most important thing to remember is to keep a tight form and straight posture as you go through these exercises. They are simple moves designed to engage the specific muscles that most often give people trouble. A few months of practice and you'll see a whole new you.