You are a busy executive and your waistline is expanding. What do you do? Should you spend copious amounts of money on the gym where you are not concentrating on your executive duties? If you have an office gym then things might be considerably easier but you also have the option of doing some simple routines within the confines of your work environment.
Bottle twists: It is possible to handle your waistline using a water bottle. You begin by holding the bottle at the chest level. The next step is to twist as far right as you possibly can. You should then twist straight back to the center and move on to the left. About 10 repetitions are sufficient but you can do as many sets as you feel comfortable with.
Desk Exercise Machines
Or, you can get a cool chair that will allow you to do more of a chair workout. You can get a full workout for your abs and core with this.
Table toners: As long as you are mindful of health and safety, it is possible to make use of the equipment within the office environment. For example a table can provide opportunities for toning the body. You can start off by lifting the table. Try to put your hand under the table and press against it. These exercises should be continued until you feel tired. You can select a single hand to complete the routine and then move to the second one. Alternatively you can use the hands simultaneously.
The pushdown: A simple activity such as pushing the table into the floor can provide you with isometric toning opportunities. Place your palm on the table and push as strongly as you can until the muscles are tired. This routine can be done hand by hand or simultaneously. Remember that most activities require the body to exercise its muscles as long as you do them correctly.
The defined shoulder shrug: After prior agreement or even on your own, it is possible to exaggerate your gestures so as to exercise the body. Raise the top of your shoulders towards the ears. It helps if you mentally picture them touching the ears because that means that you will send them to their maximum point. Hold the position for up to 5 seconds after which you can relax.
The attentive posture: Start by sitting on the edge of your chair. You should then press down on the table using both hands. During this part of the routine lift your legs very high. The benefits of these routines include the ability to tone your muscles and also the possibility of being attentive.
Isometric movements: Many experts recommend the use of static strength training exercises because they do not appear to affect joint movements and are discreet. A stress ball might be of benefit but you can still do them even if you have no equipment. Start by making a fist and then squeeze it. Hold it and then release. The fingers should then be stretched. Ten repetitions are recommended for this routine.
Calf clenches: These routines can be performed even as you respond to a telephone call. Try to get into the habit of performing them so that they become second nature to you. Begin by standing and holding onto your chair. The left foot should be placed on the back of the right calf. Raise the body on the toes and then hold the position for up to 30 seconds. Three repetitions are sufficient for the set. The legs should be changed accordingly. There are also calf exercises that can be done on the stairs at work.
One word of warning when you are undertaking these exercises is to ensure that neither the equipment nor your body is injured. For example never press on the table too hard such that the ligaments begin to tear. Your body will tell you if you are pushing it too hard. Try to be as responsive as possible when you are doing these office exercises.