Tag Archives: exercise at work

Sliding Plank – Abs workout with an office chair

illustration of woman working out at the office
Situation: At the office
Exercises: Abs

HOW: You can do this exercise both as a static or dynamic workout. Most effective is the dynamic motion which requires both strength and coordination; Lean forward on a chair with wheels and assume the plank position, lower arms resting firmly on the cushion and upper arms in vertical position. Let the chair roll forward away from you as far as you can manage and then pull it back towards you again. Repeat! It’s a very effective workout and you will instantly feel your abs getting a full rundown.

It’s easier as a static workout. Then you just lean forward in a plank position and hold for as long as you can. You can also do this on a chair without wheels.

Pin It

Neck stretch – at the dinner table

illustration of man stretching at a table
Exercise: Neck stretch
Situation: At the dinner table
Stretches: Side & back of neck

HOW: Sit up straight and grab hold of the edge of the chair. With the other hand, pull you head diagonally forward to stretch the back/side of the neck. Hold the stretch for about 10 seconds and repeat a few times on both sides.

This is great if you have a stiff neck after a long day at the office. You can of course do this stretch exercise in many other places as well eg. when on the toilet, in a meeting, etc etc.

Pin It

Knee Press – Inner thigh workout on a train

illustration of woman doing inner thigh workout on a train
Exercise: Knee press
Situation: On a train
Exercises: Inner thighs

HOW: Make fists and place your hands in between your legs. Squeeze your legs together hard for about 15 seconds. Relax & and do a couple of more sets.

You can also do this with just one hand or using a book, bag or similar. The key is that you need to create a small space between your legs.

You might risk looking a bit tensed, but who cares!

Pin It