FOUR POWERFUL MOVES YOU CAN DO AT WORK/IN YOUR CAR.
If you have a busy schedule or you work impossibly long hours, finding the time to incorporate a power workout into your routine might seem a little daunting. If you’ve been told you need to spend 2 hours in the gym to burn crazy calories, we’re here to let you know that you don’t need to spend half a day exercising to get your desired results. You only need a comfortable, open space and a few minutes to perform some key power moves.
The average commuter will spend a few hours getting to and from work - that time spent on the road or in a train car could be spent working up a good sweat outside. But is it possible to workout during your commute? Yes it is. It might take some getting used to, especially if you try these moves on the bus or train, and you’ll need to make certain you are not inconveniencing other passengers while you practice your moves.
Are you ready to work your muscles and work up a little sweat? Here are four easy moves you can do en route to work:
The Killer Crunch: is an abdominal tightening move that can be done in a seated position on a bus, train or plane.
What to do: Sit in a neutral position with feet hip-width apart and flat on the ground. Contract your lower abdominal muscles and engage your upper abs. While you hold the lower abdominal contraction, round your back and move your rib cage toward your hips. Try to hold that contraction for 8-10 seconds and maintain a regular breathing pattern before returning to the neutral position.
The Classic Squat: This is perhaps the easiest and time-friendly exercises to do at work. You can squat by your desk, by the watercooler, in the break-room and even in the bathroom while you’re drying your hands.
What to do: Stand with feet shoulder-width apart. Keep your head facing forward and your chest pushed out. As you inhale, slowly lower your legs and glutes as if you were about to sit on an imaginary chair. Exhale as you come back up to the standing position. For a more intense feel, as you lower down, hold the position for a few seconds before you rise to standing.
Hip Extensions: This exercise is perfect for people who want to feel the burn in their legs and glutes.
What to do: Stand behind your desk and hold on to the edge for support. Extend your left leg behind you, flexing your foot, and turn your toes out slightly, and lift your leg until it is almost at hip height. Lower your leg back down, stopping just before touching the ground, and then repeat.
Chair Dips: A great exercise for toning and strengthening your arms.
What to do: First start by sitting in a chair and holding on to the edge of the seat. Then, slide off the seat and hold your body up, keeping your arms straight and your body close to the chair. Slowly lower yourself, bending your elbows until you feel some tension. Do not lower yourself completely to the ground, hover above for it a few seconds before returning to the starting position.
Other easy things you can do?
Take the stairs
Park further away from the office
Schedule more meetings outside the office