A commercial break is normally somewhere around two minutes, which is also great duration for a couple of plank reps.
Mel is doing the plank while waiting for the TV commercials to finish.
The plank is a great abs exercise to target your core muscles.
Get down on the floor in plank position. Rest on your forearms and toes. Keep your core muscles tensed and maintain a straight position. Down dip or raise your butt. Keep your gaze focused on the floor without tensing your neck. Start by planking for shorter periods and then gradually increase the duration. To make the exercise easier you can rest on your knees.
Plank with leg lift. Same starting position as the regular plank. Lift one leg slightly off the floor and keep it elevated for a couple of seconds before switching sides.
Plank with extended arm. Same starting position as the regular plank. Extend one arm straight in front of you and keep it extended for a couple of seconds before retracting it and extending the other.
Side plank. Lay on the side resting on one forearm. Place your upper foot on top of the one resting on the floor. This can also be done on your knees.
According to fitnss experts lunges are the second most effective exercise to shape your butt.
Forget about using weights or going to the gym if your want a great ass. In a study conducted by the American Council on Exercise, 36.000 ACE certified trainers were asked which is the most effective exercise to tone your butt. On second place you find good old lunges (squats came in on first place). Lunges are not only great for toning your butt but they also do wonders on your thighs. And the great thing about both squats and lunges are is that you don’t need any gear to do them, so a well suited situation to do some lunges is while watching TV.
Place one leg on the couch behind you. Bend your front leg until your knee is 90 degrees to the floor. Keep the position for a short period of time before pushing yourself up again. Repeat for the desired number of repetitions and then switch to the other side. Keep your back straight and shoulders relaxed throughout the exercise.
If you want to make the lunges even more effective you can hold a pair of dumbbells for extra weight.
You can also make the lunges even more spicy by doing an explosive push followed by a jump. This is called a split squat jump.
Leg Extensions – Quads exercise at work
Nel is exercising his quads at his desk at work.
Keeping fit while at work can be a challenge. You are stuck behind a desk and there’s a ton of work which needs to get done. But do not despair, there are plenty of good exercises well suited for your office space and this is just one of them. Leg extensions are great because they are easy to do and you don’t even have to take your focus away from the computer screen and still work your quads. The leg extension is an isometric exercise (static). This means that your joints or muscle length doesn’t change during the exercise.
Sit up straight and tense your abs. Lift one of your legs straight out to hip level and keep the foot pointing slightly upwards. Tense your quad (thigh) and maintain the tension for a desired period of time before relaxing and lowering your leg. Repeat for the desired number of repetitions and then switch to the other side. You can start with about 10 seconds for each rep, but feel free to do as short/long as you feel like.
An alternative version is to perform the leg extension as a dynamic/isotonic exercise. When your leg is extended, slowly move it up and down while keeping the muscle tensed. Repeat for the desired number of repetitions and then switch to the other side.
Check out more office workouts here.