How to work out at work

How many times have you used the long hours you spend at your work desk as an excuse to not hit the gym or go for your daily run? We give you five simple exercises that you can do in your office, while sitting at your desk.

Stretching: Stretch your neck and roll your head around slowly. Lift your arms in front of you and rotate your wrist in a clockwise and anti clockwise motion. Not only can you help prevent that weight gain with such exercises but you can also help prevent carpal tunnel syndrome and avoid stress.

The butt squeeze: This isometric glutes expercise is something that you can do without anyone else noticing. To start toning, simply squeeze the buttocks together as tightly as you can and hold for 10 seconds, and release. Repeat 10 times. Do this five times a day. The tighter you squeeze, the better results you'll get.

The shoulder shrug: Simply raise both shoulders up toward the ears, hold for five seconds, then relax. Repeat for 15 reps.
The seated ab crunch: Another silent exercise, this one can be covertly executed when seated at your desk. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

The leg raise: While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps.

The neck stretch: Slowly tilt your head toward your left shoulder and hold for 10 seconds. Now tilt your head towards your right shoulder. You could also try moving your neck in a circular motion. Do it slowly, or you might end up with a crick in the neck.