Among the many exercises that you can comfortably do in your workplace are the simple (but effective) isometric exercises.
These types of strength building exercises can be accomplished without the assistance of a personal trainer. All you need are some simple techniques. These can be done throughout your day in all places so you can take advantage of the many opportunities for getting fit while at work.
The key to isometric movement is there is really no movement at all. For example:
Leg Extension while seated in your office chair.
The usual form of leg extensions is to use a leg machine and extend your legs to the top then let them drop slowly, and immediately repeat for a few times. Isometric leg extensions are different where the work done while holding them in their extended position. The resistance can be just gravity or in more advanced methods it can be a stationary object or a weight that cannot be moved.
When doing this in the office chair just do one leg at a time. Hold for several seconds or push against the underside of the desk.
Be sure to be seated upright and comfortably. Hold the core tight to protect your back as well as to develop your abdominal muscles.
You can add to this exercise by doing what is called a “negative” rep to finish off the exercise.
I Must, I Must, Increase My Bust!
If you remember the “breast enlarging” exercise from the late 60’s you might be familiar with this. Lift your arms so they are level with your shoulders. Bend your elbows and push your hands together in front of you at chest level. Hold for several seconds all while still pushing.
This exercise works the chest muscles, triceps, biceps, forearms, and stretches your hands. All while you are working your muscles you are also helping to prevent carpel tunnel.
Chest & Shoulder Isometrics
This is a good beginner exercise for people who aren’t used to using heavy resistance. Stand facing a wall at a distance where you can just touch it lightly with flat palms about shoulder width apart. Keep your body straight and strong, hold your abdominal muscles tight. Now lean into your hands transferring the weight to your arms. Hold your weight so your face is almost touching the wall.
This exercise will work chest, bicep, tricep, shoulders and core.
Overhead Arm Press
Try this first with no weight. You will be surprised how quickly you feel your muscles begin to tire.
Sitting up straight raise your arms to the sides until they are level with your shoulders. Bend the arms so the hands are up forming a 90 degree angle at the elbow to the upper arm. Press the elbows back slightly to help force you to sit up straight. Push the hands up slightly and hold.
When this becomes easy add more negative force, like a barbell or book.
Isometric Core Exercise
Do this exercise standing up. That way you can change your positioning which will help to eliminate the effects of sitting all day as well as work your core effectively.
Stand up straight with your legs comfortably about shoulder width apart. Stand tall with head up looking straight ahead and shoulders square and held slightly back.
Place on hand on your stomach over your belly button. Lightly press against it with your hand and allow your abdominal muscles to draw your abdomen in and away from your hand. Hold your stomach in. Make sure to keep breathing.
You will feel you are also working your lower back muscles too.
Here is an article for seated abdominal exercises you can do in the office.