Continuing in our guest blog series, featuring interviews, thoughts and tidbits from our very own ‘Mafter’ freelance community, this week we have a great piece from Meisha Piggott – a fitness guru, personal trainer and blogger over at The Editt.
If you’re anything like us, you’re probably a bit of a workaholic, and exercise – while desirable – always seems to take second (or third, or 27th place). Not to worry, Mafters – Meisha has the answers.
Feel like you’re stuck to your desk at work? Struggle to even go for a walk at lunch because you’re so goddamned busy, and you can’t trust Sandra to send that important email while you pop out to the gym? (She’s just not got a clue, has she?)
Well, fear not. There’s plenty of exercise you can do using your office chair or desk, so you can get moving and even feel good about yourself for not leaving your post.
Don’t get me wrong, these moves won’t achieve ripped abs or marathon-level fitness (if only it was that easy), but splitting up your day with a bit of body weight resistance work will definitely leave your mind and body feeling energized and healthier.
Start with a stretch
Sitting most of the day can quite often lead to postural or lower back problems. Sit up straight, away from the back rest and twist your torso. Hold on to one side of your chair with both hands and release some tension. Repeat twice per side.
Chair squats
Sink your chair to a lower position, and then stand and sit on your chair without using your arms to support you. Repeat this about 20 times.
Now let’s step it up a notch. Do the same thing, but stand and sit only using one leg. Repeat 10 times on each leg. Take your time… and don’t just collapse! Your glutes should fire and help stabilise the movement.
Chair dips
Bingo wings? Not anymore with this savvy move. Place your hands parallel at the edge of your chair with your fingers hanging off the edge, scoot your butt forward so it’s off the chair and your knees are at right angles. Bend your elbows toward the back of the chair, lowering yourself towards the floor. Push back up to a straight arm. Feel the burn!
Leg lifts
This sneaky move works your abs a treat. Grasp the sides of a stationary chair with your knees together in front of you, resting on your toes. Straighten one leg completely to form a right angle with your upper body, and point the toe. Keep your abs tight as you lift the leg an inch, then lower an inch, completing 15 to 20 lifts. Switch sides and repeat.
Seated ab twists
Twist and crunch – the ultimate core move! Sit up straight and away from the back of the chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. Try 15 on each side.
Seated oblique leans
This one can be deceiving. Do it holding a water bottle or something with a bit of weight and it works your waist. Without the water bottle, it’s a great stretch. Stretch your arms out straight above your head, holding the bottle at either end between both hands. From your waist, lean to the side, pulling your belly button tight in towards your spine. Try alternating for 20 reps.
Desk push ups
We’re getting braver now, so it’s time to get out your seat. Lean against your desk with your arms straight, just wider than shoulder width apart, at about a 45-degree angle, and then push up onto your toes. Lean yourself in, forcing your elbows out to the side. Push yourself back to complete the move. Try this 15-20 times.
Standing ballerina squats
What do you think when you think about ballerinas? Pointed toes? Try this, then. Stand next to your desk, holding on with both hands. Push up onto your toes then lower your body down as far as you can while keeping your back straight (avoid leaning forward). Following that, lift up only until your hips reach knee level. Repeat 15 to 20 reps of lowering down and halfway up, then return all the way to standing.
Butt kicks
Finally, lets give the peach a good pumping. Stand holding the edge of a desk or table for support, feet together and facing forward. Bend one leg behind you, flexing the foot. Raise your heel up a few inches toward your butt (squeezing the hamstring), then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up and then pressing it back (one of each equals one rep) 20 to 30 times, keeping your bent knee behind the standing leg the entire time. Switch sides and repeat.
Give it a go and let us know how you get on. Like I said, don’t expect extreme results, but it’ll be good to get the heart pumping, joints moving and, ultimately, your hard-working self moving a little more!
For more info on Meisha, check out her homepage. If you’re a Mafter and you fancy guest-blogging, drop us a line via our contacts page.