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If you’re working and paving your way to the top, you’ll mostly find yourself trying to hold on to some free time. And when you do get the time to do something with yourself, you’d probably like to catch up on some sleep, or run errands that you didn’t get to do during the week.

We understand the stress of work and having no outlet to release that stress, so here are a couple of office workouts for you to consider doing. If you’re embarrassed to do these workouts in an open office space, try suggesting it to the HR or head of department to get everyone involved. If not, get a few colleagues to do it with you. Ideally, if other people’s stares and glares don’t affect you, you can do these on your own without feeling embarrassed. Besides, you’ll be the one with the fittest body in the end!

Exercises At Home or At Work In Your Chair & At Your Desk:

1. Breathing

Getting a flat tummy doesn’t always have to follow a series of crunches. You can breathe your way to a flat tummy. Sit upright in your chair and put your hands on your tummy. Inhale through your nose – you will see your chest expanding. Exhale through your mouth and push your tummy and chest in toward your spine, pushing your shoulders forward. Do this as many times as you want a day. You can even do this standing up!

2. Side-Stretches

This exercise can release tension off your shoulders and is a great way to invigorate your body especially after sitting in a position for too long. First, lift your hands up toward the ceiling and interlace them, lifting your ribcage along with you (try to imagine your ribcage separating itself from your waist). Then lean to the left and breathe 5 counts before leaning to the right – make sure your hips are rooted down. Lean as far as you can so you can feel a nice stretch down your sides.

3. Wrist Stretches

Our wrists are probably one of the most forgotten joints in our body. We use them to type and write but we don’t relax them enough. Stretch out your right arm towards your desk or computer screen, palm facing down, then drop your hand so that your nails are pointed towards the table. Use your left hand to gently pull your hand toward you so you can feel a nice stretch in your wrist and forearm. You can hold it for as long as you’re comfortable but 5 – 10 seconds or breaths should be good enough. When you’re done with the right hand, switch to the left.

4. Calves Stretches

Don’t forget your legs! They need some attention too. Just do a few calf raises by lifting up on tip toes (while seated) and down, and repeat up and down a few times. Then stretch your legs out in front of you and flex your feet towards your knees as much as you can. You’ll be able to feel your calf muscles stretching

5. Chest & Shoulder Stretches

Sit up straight and place your hands behind you. If you have space, place your fingers away from you. Once in position, drop your shoulders and pull your shoulder blades toward each other. Then drop your head backwards and take deep breaths in through your nose and out through your mouth. This exercise will loosen up your chest and shoulders which over time gets tight from all the hunching and bad posture we keep at the office desk.

6. Table Push Ups

Stand away from your table but enough so you can grab onto the edge of it. Your pose should look somewhat like a regular push-up except you’re in a more vertical slope. Slowly lower your body towards the table, inhaling, then push up slowly while you exhale. Do this a few times and you will feel your arm muscles working.

7. Lower Ab Crunch

Believe it or not, you can do some lower ab crunches on your office chair! Sit toward the edge of your chair and lean backwards, holding on to the sides of the chair for support. Set your legs to a 90 degrees angle, put them together (or interlace them) and lift your legs up towards your chest and feel your abs crunching. Use your abs to focus on this exercise.  This workout may be easier done on a non-wheelie chair, otherwise a wheelie chair can be used too.

Floor Exercises At Home Or At The Office

Floor exercises can be done within any space in your home or at your office. Of course most of us would rather not work out on the floor of the office, but if you do have space then these exercises would suit you.

1. Plank Exercise

The plank looks simple, but it really is about working out your core. For a move that looks like you aren’t doing much, you actually are channeling your core energy from the abs to sustain that pose. Get down on all fours but place your elbows and toes on the ground as the picture shows:

Hold the pose for a minute or two. Take deep breaths in and out while feeling your abs working on its own. If you have difficulty sustaining the stance, you may lower your knees to the ground as in the picture below:

2. Bicycle Exercise

Also great for working out your side abs, this is a cross-ab oblique workout. You can lie on your back, raise your knees in a 90 degrees position and put your hands behind your head. Lift your body towards your knees and while you extend your right leg forward, bring your left knee in towards your chest. Bring your right elbow towards your left knee. Swap sides as you inhale and exhale to each movement.

3. Lower Ab Workout

To tone or tighten the lower abs, especially below the belly button where most of us get a little belly bulge, lay flat on your back and place your hands flat on the ground. To ensure your back does not arch while you’re crunching, move your hands (palm down) under your buttocks for support. For a start, you can bend your knees in a 90 degrees position and lower them toward the ground, then bringing them back up towards you. Do this as many times as you want to feel your lower abs responding. For a more advanced option you can straighten your legs and lift them up towards you, then lower them to the ground as many times you can.