The “mini work” workout

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Stuck in an office for most of the day? Wish you could squeeze a few exercises into your day so that you could ease up after work? Well, yes, you can! Here are a few exercises you can do in the office that won’t necessarily make you look like a crazy person ( at least not more than usual)

  1. Butt squeezes: These are great because you don’t have to leave your chair. Simply  sit up straight and clench your buns together, hold for 20 seconds and release.  Repeat  2 sets of 20 repetitions.
  2. Wall sits: You should probably do this away from prying eyes. Find a flat wall and stand with your back against it with your feet hip width apart.  Slide down until you’re in a sitting position and your knees form a 90 degree angle. Hold that position for 30 seconds. Repeat 3 sets of 30 seconds.
  3. Wall push-ups; Stand approximately an arms length away from the same flat wall. Make sure your arms are extended in front of you chest width apart. Place your hands flat against the wall and lean forward so that you’re on your tip-toes. * Your body should be leaning diagonally towards the wall* Bend your elbows and lower your body, chest first, towards the wall until your chest is parallel with your elbows. Push the wall away from you and straighten your arms. Repeat 2 sets of 15 or 3 sets of 10.
  4. Leg lifts: Stand sideways while holding onto a  chair. Straighten your outer leg, flex your outer foot and lift your leg away from your body using your hip and glute muscles.* Make sure the foot of the lifting leg stays flexed and the toes point forward and NOT up towards the ceiling. The knee of the supporting leg should be slightly bent.  Repeat 2 sets of 15 reps on each leg.
  5. Tricep dips: Sit on the very edge of that same chair with your hands gripping the edges very close to your hips. Your knees and heels should be together in front of you. Lift your toes so that you’re on your heels. Slowly inch your hips off the chair so that you’re approximately 2 inches away from it and your elbows are bent behind you at a 90 degree angle. Lower yourself towards the ground and then straighten your elbows to bring yourself back up. Repeat 2 sets of 15 reps * The degree of difficulty increases the straighter your knees so so choose bent knees if you’re a beginner and straighter to straight legs if you need more intensity. Remember to stay on your heels with your toes up.

www.staceygrantwellness.com

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