Sit up straight, feet on the floor hip-width apart. The goal is to contract your glutes by alternating between the left and right glutes, count 10 seconds for each. If you can’t coordinate the two (which is quite common), contract both at the same time. And what’s more, it’s discreet! (and here, it’s true!)
Exercises to strengthen your abs at the office
Exercise 1:
Sit on the edge of your seat with your elbows on the desk, keep your back straight, shoulders at hip height. Raise your knees 5 times, as if nothing had happened, towards the underside of the desk then release for 5 seconds.
Exercise 2:
Sit down, place your hands on your seat and lift yourself up using the strength of your hands. Try sets of 10 then go for 15! (it’s possible that you’ll be noticed for this exercise, I grant you that…)
Exercise 3:
Sit down, back straight, proud! Your feet on the ground, parallel to each other, knees hip-width apart. Lift your feet off the ground while exhaling and stay balanced for 10 seconds, then release. Easy? Here we go for 5 times in a row! Make sure to breathe, tighten your stomach by pulling in your navel on the exhale.
Exercise 1 :
Sit on our superb, super comfortable office chair and place both hands on each side. Raise your straight legs… higher, higher! Until they are parallel to the floor and keep your buttocks glued to the chair. Hold for 5 to 10 seconds before releasing and exhaling slowly. Repeat the exercise 10 times. Remember to contract your abs.
Exercise 2:
Sit at the front of the chair so that your thighs do not touch the seat. Then, raise your right leg, parallel to the floor as in the first exercise. Here, you have to hold for 30 seconds. Repeat the exercise 10 times. Remember to contract your abs.
Exercise 3:
For well-sheathed calves , it’s easy! Go get your coffee, meet a colleague, or tiptoe to the printer. (Okay, in terms of discretion, it’s a no-go… ignore the surprised looks ;))
Standing behind your office chair or desk in front of you, place your hands on the back of the chair. Move your feet back, legs a little wider than shoulder width apart, lengthen your back. Head between outstretched arms. Pull your chest towards the floor. Hips stay above your ankles. Hold the posture. You will feel your spine release and perhaps a stretch in the back of your legs. Hold the posture for 30 seconds and do it again a second time. Don’t force it, breathe deeply. If you are less flexible, bend your legs slightly. This should not be painful.
Standing, or on a chair, feet hip-width apart. Join your hands behind your neck. Inhale through your nose and exhale through your mouth, rolling your neck as if you wanted to kiss your sternum. Once you are fully flexed, bring your elbows closer together, just relax your shoulders, the weight of your arms is enough.
