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The start of the year brings one word to mind – hectic. Despite telling yourself that this year will be the year you’ll sort out your skin-care routine, have a balanced diet and exercise more, a busy work schedule can throw all of those good intentions out of the window. Sound familiar? Fear not, we have enlisted help from our friends over at PureGym to provide tips on how to incorporate a work out into a day at your desk.
Great for working the lower body, the bodyweight squat can be performed almost anywhere with no equipment and limited space which is ideal for the office. It works all major leg muscles and can determine how well you can perform many other exercises. This is a great core exercise for those looking to generally exercise more and tone up.
1. Stand tall with feet slightly wider than hip-width distance apart, feet slightly turned out.
2. Roll your shoulders and down away from the ears. This will help you to maintain a straight spine.
3. Look straight ahead and take a deep breathe in and tighten your ab muscles. Then bend your knees and sink your hips back while lowering your hips towards the floor until it sinks just below the knees. Try to keep a straight spine and tight core throughout the whole movement.
4. Stay in this position briefly, before straightening your legs and exploding back up to standing position, and then exhale.
5. Repeat as many repetitions required.
If you’re sat at your desk all day, a walkout can be great for working your core and shoulders. Doing this small exercise at your desk may not feel like you are doing much, but this workout is good for your posture especially if you feel like you slouch.
1. Start from standing position, then bend at the hips and place your hands on the floor.
2. Now walk your hands forward, until you reach a starting press-up position. Hold here for a second then walk your hands back in, back up to standing.
If you find picking up your phone isn’t quite keeping up those bicep muscles you’ve long dreamed of, then single arm curls can help you towards achieving this.
1. Stand with feet hip-width apart with a water bottle (to use as weights) in hand, palm facing forward and elbow close to your side.
2. Slowly curl the dumbbell upwards, bending from your elbow, until the dumbbell reaches your shoulder.
3. Slowly lower the water bottle back to the start position.
4. Complete your set, then switch hands.
Triceps more your vibe? If you want to focus more on your under-arm muscle, tricep dips are great and strengthen your overall arms. You may not notice straight away but keep up these exercises over time and you’ll find that your work bag isn’t as heavy as you once thought.
1. Sit on the edge of a chair, with your hands either side of your hips.
2. Shuffle your bottom off the edge of the chair and bend your knees, feet flat on the floor.
3. Straighten your arms and then slowly lower your bottom down to the floor. Keep your chest up. The heels of your palms should be facing the back of the room.
4. Pause briefly at the bottom of the move, then press back up powerfully. Remember, don’t rush it.
FORWARD LUNGES (on each leg)
Sitting at a desk all day can mean that you aren’t achieving that step-count you promised yourself you would better this year, and whilst you’ll probably have to take a quick break to do this one (unless you’re an amazing multi-tasker), this exercise is great for those looking to improve balance and leg strength.
1. Stand with your feet shoulder-width apart and with a dumbbell in each hand.
2. Step forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes.
3. Drive through your front heel to return to standing.
4. Repeat by stopping forward with the opposite leg into another stride.
So, there you go, 5 simple workouts to integrate into your working day. Looking for inspiration on how to gym proof your make-up looks? Check out our guide, here.