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.
Lateral leg raises, or hip abductions as they are also called, helps with shaping your ass, hips and thighs. They also prevents injuries in your hip and lower back. Leg raises is a good exercise you can do in the kitchen when waiting for something to finish. Lateral means a movement away from the plane of the body.
Stand with your side to the kitchen counter and place your left hand on the edge for support. Shift your weight to your left leg and slowly lift your right leg as high as you can (often about 45 degrees) before lowering again. Don’t tilt your upper body to compensate for the lift. Repeat for the desired number of repetitions and then switch to the other side. Don’t let your foot touch the floor between reps.
Alternative 1 – Backwards leg lift
With the leg extended straight, lift it back about 90 degrees while bending forward, then lower it again. When your leg is at the highest it should be parallel to the ground. This is easiest done if facing the counter.
Alternative 2 – Forward leg lift
Lift your leg forward as high as you can and then lower it back down again. Keep you abs tensed during the movement and don’t arch your back. This version targets your abs and hip flexors.