It seems more people are stuck in a cube or at a desk when at work more now in 2017 than ever before. Long gone are the days of blood, sweat and tears through manual labor for the mass population as most people now start their work day with their seat glued to a seat. If you are trying to get more activity and exercise in your life, but just can’t seem to make it to the gym then you can take up cubicle exercising. In this article, we will cover seven exercises you can sneak in at work for your butt and legs.
If you are looking to strengthen your hamstrings, get started in your cubicle with this standing leg curl.
Stand up behind the chair, slightly holding on for support.
Kick left foot back trying to pull your heel in to the top of your thigh.
Lower leg down.
Repeat with right leg.
For every phone call you take, do 10 reps with each leg.
Printing Calf Press
How many times do you catch yourself standing by the printer just waiting for your job to print? Instead of just standing around, take the opportunity to get in some calf raises.
Place your feet shoulder-width apart by the printer.
Press up your feet, raising to your tip toes.
Pause for three seconds and lower back to the floor.
Do 15 reps, at least 3 times a day or every time you have to stand by the printer.
Sit Wall Sits
Cubicle walls can be used for more than just blocking out your co-workers unsightly desk. They can be used for building endurance and strength by doing sit wall sits against them.
Stand straight with your back against the cubicle wall or building wall.
Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).
Hold this sitting position for 20 seconds to one minute while reading your email.
For an extra challenge, cross the left ankle over the right knee for 20 seconds, then switch legs and repeat.
Start with two a day and build up to 10 a day.
Kick Out the Chair
Although standing up is not traditionally considered exercise, it is much better to do than sitting, especially when sedentary for long periods of time. Extended periods of sedentary sitting is linked to the increase in risk for obesity, diabetes and heart disease. Standing up will burn a lot more calories than sitting. When it comes to meetings, see if you can’t get your coworkers to join you in standing-up rather than the normal sitting style.
Silent Meeting Butt Work
If you can’t get your co-workers to stand up in meetings or you have no choice but to be in a chair, then go ahead and use the time to silently work out your butt muscles with these isometric glutes exercises that no one will ever know you are doing.
Sit up straight in your chair.
Squeeze the buttocks.
Hold the squeeze for 5 to 10 seconds.
Release the buttocks.
Repeat until the end of the meeting or until your butt just can’t do anymore (because the glutes are tired!)
Before you know it, your butt will be standing up higher than ever before.
This is another great exercise for when you are in your chair in your cubicle. A perk to this one is that most times, you will not be noticed doing this legwork.
Sit straight up in your chair.
Straighten one or both legs.
Hold for 5 to 10 seconds.
Lower legs without allowing your feet to touch the floor.
Repeat for 15 reps.
For more of a challenge, you can add weight by looping your briefcase or purse over your ankles.
When you have mastered the five exercises above and standing, then go ahead and add squatting to your daily work routine.
Stand with feet together shoulder-width apart.
Bend at the knees slightly as if you are sitting in a chair.
As your glutes bend down, raise both arms towards your computer screen or straight up.
Be sure to keep your knees aligned.
Hold squat for 15 seconds.
Repeat for 3 to 5 reps a day.