If we’re being honest, we all spend way too much time sitting at our desks.
Plus, they’re an excellent way to fit some healthy movement into your packed schedule.
A break is something everyone can benefit from.
Some of these movements won’t even tip off your coworkers that you’re getting swimsuit-ready in your seat.
So pack up your excuses and get ready to activate your core while you discreetly sit at your desk.
At-work warm-up
After completing every exercise in this list, you’ll have done one round.
venture to fit in at least three rounds.
Slowly raise one foot until it is about 6 inches from the ground.
Hold it for 10 seconds, and then repeat with the other leg.
Focus on your lower abs doing the lifting, not your hip joint.
Aim for 10 reps.
The next move is a sprinkler twist, which focuses on warming up your oblique muscles.
Pull in your abs and firmly root your buttocks to the seat.
Hold for a few seconds on each side, then return to the center.
You should only twist through your core and shoulders while keeping your hips and lower body still.
Reverse crunches target these areas and are easier to perform sitting than you may think.
Grab either side of the base of your chair and recline your torso.
Extend both legs to align with your hips, keeping your feet together.
Finally, draw them back into your torso like you’re doing a crunch.
Continue this extension until you have done 15 reps.
Seated leg raises are a more advanced form of toe taps.
Assume the same position used for reverse crunches, likeSkimblesuggests, grasping the chair base and reclining back.
With your feet firmly stuck together, extend your legs out so your heels are resting on the floor.
Using your lower abs, raise both legs up as close to hip height as possible.
Hold the position for a 1 to 2 second count and then lower your legs back to the floor.
Extend your legs out with your heels on the ground and lean back.
Draw your left knee up and in as if you were trying to touch your right shoulder.
At the same time, twist your right shoulder towards your knee, crunching down and across.
Aim for 20 reps.
If your chair isn’t sturdy, you may want to use your desk for a plank hold.
Walk your legs out behind you so you are on your toes with your heels off the floor.
Hold this position, drawing in your core to your back and tucking your pelvis slightly.
After a 30 to 60-second hold, release.
Try some deep breathing
Deep breathing is great for core strength.
It can help you activate your muscles and retain a pulled-in posture to support your entire torso.
Doing so can help relieve stress, improve muscle function, lower blood pressure, and oxygenate blood.
To start, sit up straight in your chair with both feet on the ground.
Relax your shoulders and let go of any tension.
you could close your eyes if you wish.
Slowly breathe in through your nose, feeling your stomach expand.
Repeat for 5-10 breaths.
Engage your core
Using deep breathing, you could do some core engagement.
Roll backs are very similar to the yoga Cat-Cow pose.
Then, slowly blow it out, pulling in your abdominals and rounding forward at the chest.
Finally, pause for a few seconds then breathe in as you return to the starting position.
But your abdominals are important for reasons beyond looking fabulous in a swimsuit.
Your core muscles are essential for good posture.
Poor abdominal strength can lead to lazy posture, including slouching and hunching.
And we probably don’t have to tell you the outcome neck, shoulder, and back pain.
