Fitness in the workplace

Fitness in the workplace

Office work seriously threatens the figure. Many hours sitting in front of a computer and regular snacking – drying-chips-chocolate – inevitably reflected on the waist. You have promise to exercise, but still failed to keep their word? Not Karaite. Better to be a little ingenuity and turn the office into a personal fitness club. Simple and, most importantly, inconspicuous exercises that you can do right at your Desk, will help to significantly improve the shape.

French writer and moralist of the 17th century, the Duke françois de La Rochefoucauld was never tired of repeating that “Grace for the body — this is the same as common sense for mind. You don’t want to “touching” the folds at the waist eloquently reported to others that you are not sanity? You don’t want? Take care of office fitness. 10 minutes a day and your figure is good again. It is said that only a genius can do several things at once, in our case: to work and to train your muscles. Check?


Like any exercise program, exercises in the workplace should start with a warm-up. To best prepare muscles for future loads, walk briskly along the corridor, look to the office for correspondence, start walking up the stairs. In the end, run down to the nearest coffee shop and buy green tea “to go”.

The spine

From what diseases often suffer from the office staff? Now that the year in the top three – osteochondrosis. It occurs in 80% of clerks, managers and programmers under the age of 40 years. Your spine will save stretching using yoga.

Technique: close your eyelids, loosen the body. Imagine that you are on top of this blossomed a beautiful Lotus. So it doesn’t wilt from lack of heat and light, struggling to stretch up towards the sun, i.e. to the ceiling. Perform this movement thoughtfully, slowly. In this case, colleagues will think that you just received an email from management and involuntarily tightened, straightened.

Generally, the rule is to gently stretch during the working day. Labour is no, and the benefits for the spine is invaluable. Prevention of degenerative disc disease must be consistent and methodical.


These simple movements are unlikely to smooth wrinkles on the neck, but is guaranteed to improve brain blood circulation, relieve headaches and nervous tension.

So add the receiver to my ear, slowly and with an effort to stretch the shoulder. Perform the exercise on both sides. Thus no one bothers to actually call the partners and discuss the terms of the project.

Fold arms in a lock behind his head, with a force push them back.

Interlace the fingers, the hands bend at the elbows and put on the table. Gradually increasing the pressure, press the chin on hands, eyes lower. Get creative – put before itself any document, and colleagues will think that you are immersed in its study.


This exercise will help to clean folds in the armpit, which are not only in women but also in men.

Bend your elbows, hands joined in front of him. Within 10 seconds, press with your palms at each other, tense your chest muscles up to the infamous underarm wrinkles. Repeat the exercise 15 times.

Rest your palms on the chair arms, try “cut the mustard” on his hands. Freeze in this position for 5-7 seconds.


Isometric (static) exercises effectively burn fat and tighten the muscles are not pumping them. Such exercises for the arms allow for a couple of months “sculpt” a small but very real biceps.

Elbows squeeze as much as possible to the body. Palms place under the countertop. Squeeze your hand like you want to lift the table. Count to 7, relax. Do this exercise to a light tremor in the muscles.

Strain the shoulder belt, slowly pull your shoulders back, elbows try to touch the sides. Do the exercise slowly, as if through force, with the maximum voltage.


In order that the abdomen was flat, not necessarily every day exhausting rock press. Enough … to keep him at Bay. Gradually strain and relax the stomach, where ever you go. Another option: slowly moves in and “spread” it. Repeat at least 50 times. The keep breathing deep and even.

If you need to tighten only the lower press, the following exercise will help: straighten your back, place your hands flat on the Desk or chair arms. Tense your abs, knees connect, exhale and slowly, with effort, lift bent legs. Repeat 30 times.


Want to pull the inner and outer muscles of the thighs? This does not necessarily make circular leg swings. There are easier and, most importantly, almost imperceptible exercises, which can perform even in tight pants or a business skirt. They are equally effective for both men and women.

Close your legs together, feet on the floor. Imagine that between your knees clamped elastic rubber balloon or expander “bagel”. Struggling to squeeze his legs, freeze for a few seconds and relax. Repeat the exercise several times until you feel a slight tremor in the muscles.

The squeeze the knees together, hands lean on the arms of the chair or table. Maximum straining feet along the length, for 5-10 seconds to push the feet on the floor. Relax. Repeat at least 30 times.


Become a happy owner/owner of a Brazilian butt can, at least, two ways. With the help of plastic surgery or special exercises. We highly recommend the second option. It is more simple and completely free.

So, sit on the edge of his chair, feet on the full foot. Tighten buttock muscles and slowly rise beyond the seat. Freeze in this position, count to 5, lower yourself. Repeat this exercise 15-20 times.


Do you remember how enthusiastic you were doing useful and simple exercises for the legs – a pair of scissors and a Bicycle. Why not repeat them now? Colleagues think that you check your annual report, and you still “pedal turn”. Forward, towards towards slender legs!

If you care not only about beauty but also about the health of the feet, and do not neglect special exercises, activating the blood flow in the lower extremities.

Right foot put on the left, her toe with a force pull. Change legs and repeat the exercise.

Sitting on a chair, “stand on tiptoe, and “walk” on the spot. Raise your legs at a 90º angle and rotate the feet clockwise and counterclockwise. Forcefully bend and straighten the fingers.

If you have the opportunity, take off your shoes and try the toes up from the floor any cylindrical object such as a marker. Well, or at least roll it back and forth.

A sedentary lifestyle is dangerous not only for the figure, but also for health. Remember the ancient wisdom – movement is life – and begin to exercise. Without separation from “production”, right in the workplace.

Andrey Bugaev

fitness instructor fitness club Olympic Star.

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