Leg Extensions: Start with either leg at a 90-degree angle. Slowly extend the leg until it is straight, then squeeze and hold the leg extended for 10 seconds. Slowly lower the leg to the starting position. Perform 10 reps on each leg. (Tip: To bump this exercise up a notch, use a leg weight while performing.)
Shoulder “Unslouchers”: While sitting, many people may slouch with their shoulders, but this exercise works the rhomboids to “unslouch” the shoulders. Here’s how to perform it: extend both arms in front of you, parallel to the floor. Pull your arms back and squeeze your shoulder blades together as if you’re trying to hold a quarter between your shoulder blades. Squeeze and hold for 10 seconds. Release and repeat 10 times. (Tip: Try this exercise a few times a day to “unslouch.”)
Bicep Curls: Begin with both arms hanging at your sides. Then bend one arm at the elbow and move your closed hand toward your shoulder. Squeeze the bicep and the top of the movement and hold for 10 seconds. Perform 10 reps with each arm. (Tip: You can also perform this movement with both arms at the same time.)
Twists: Engage your abdominal muscles and then cross and raise your arms in front of you. Slowly rotate at the waist from right to left. That’s one rep. Perform at least 20 reps to work those abs.
Here’s to exercising while sitting!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.