Deskercise: It’s Leg WeekPosted: June 23, 2014
Research suggests that even if you’re an email champ by day, yet a gym rat by night, the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle. That means it’s more important than ever to add deskercising to your sticky note to-do list. Today we’re making it a legs day with leg-endary moves you can do straight from your desk. (I.e., you needn’t even step away from your work. Or Gchat. Or steaming cup of coffee.)
For quads – The Chair Squat: Stand one foot from your chair. Bend the knees and squat back, as if about to sit, so the thighs are nearly parallel to the ground. With your butt hovered just above the chair, raise the arms out towards your desk/computer. Keep the knees together, and hold for 15 seconds. Repeat, and be careful not to send your chair rolling backwards!
For hamstrings – The Kick Back: Give your hamstrings a rewarding kickback. Hold onto the back of your chair. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 20 reps per side.
For calves – The Heel Raiser: Sit tall with your feet shoulder-width apart. Raise your heels unilaterally off the ground while constantly flexing your calves and keeping your toes grounded.
For glutes – The Seated Squeeze: Do this secret isometric glute exercise and your colleagues will never see nor guess how you earned your Beyonce butt. Simply squeeze your buttocks together, hold for 10 seconds, release and repeat.
For outer thighs and glutes – The Point and Tone: Start with your legs shoulder-width apart. Lift your right leg behind you at a 45-degree angle about six inches off the floor and strongly point your toe behind you. Squeeze your glutes for five seconds. Repeat with the left leg.
For cardio – The Toe-tapper: Make fidgeting your friend, and keep up a speedy tap dance with your feet beneath your desk. It sounds small, but research shows fidgeting can actually fight fat.
Pick your leg-toning weapon of choice. (We recommend them all). Then, set a calendar alert to carry out your routine two times per day for the remainder of this workweek. Once Friday rolls around, cheers to your hard work and celebrate with a Leg Week toe-touch. (Although don’t worry, it needn’t look like this. At least not yet.) Keep moving and stay tuned for next week where we’ll really be pulling out the guns. We’ll be following up with Arm deskercises that’ll balance out this week!