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6 Strength Exercises for the Office

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Many of you probably spend much of your day sitting,especially if you have a desk job.You've probably read articles about aerobic exercises you can do at work, but what about strength exercises?. You don't need dumbbells to work out your muscles,and you don't need to dedicate much time either.Here are 6 easy strength exercises you can do for a few minutes in your office without any special equipment.

1.Tricep Dips

  • Position yourself on the edge of a sturdy chair.
  • Place your hands on the chair,next to your hips.
  • Swing your hips off the edge of the chair and bend your elbows.
  • Slowly raise yourself back to the starting position,being careful not to lock your elbows.
  • Repeat this motion 10 times,rest,and repeat set.

2.Crunches

  • Position yourself on your back with your knees bent.
  • Push your heels to the floor to help keep your back flat.
  • Place your hands behind your head,keeping your elbows back.
  • Crunch up so your shoulders just rise off the floor exhaling on the way up and inhaling on the way down.
  • Start with 2 sets of 10 taking breaks when needed.Add repetitions as tolerated.

3.Pelvic Tilts(a good option if you are unable to do crunches)

  • Position yourself on your back with your knees bent.
  • Keeping your feet flat on the floor,tilt your buttocks off the floor.
  • Start with 2 sets of 10,taking breaks when needed.Add repetitions as tolerated.

4.Side Leg Raises

  • Stand behind a stationary chair with your hands on your back.
  • Position your feet approximately 10 inches apart.
  • Raise one leg out to the side,keeping your upper body straight.
  • Do 10 on a side.Repeat

Bun Crunches

  • Tighten and release your butt muscles.
  • This can be done any place while sitting.
  • Repeat as tolerated.

Wall Push-Ups

  • Position your hands on the wall shoulder width apart.
  • Gently lower yourself down and up.
  • Do 10,take a break,and repeat.
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