Between snacking on office candy, sitting all day at our desks and staying inside due to Augtober, you can say that we all have a little more padding around our waistline than we would like. In favor of fitting back into our skinny jeans, we’ve scoured the internet for in-office exercises to get us one step closer to our six packs. Curious about deskercise, we wanted to test how viable it actually is. So, we've rounded up a list of the most popular moves and rated them on a scale of 1 - 5 sweatbands based on the level of embarassment, the burn, and the practicality of the exercise.
No props required. Making sure that your hip, knee, and ankle are all in a straight line, move at a controlled pace as you squat down until your thighs are parallel to the floor—or as close to parallel as you can get. Don’t forget to keep your toes pointed straight ahead, to keep your upper body standing tall, and to engage your core by drawing your belly drawn inward while squatting. Aim for 15 to 25 repetitions and two to three sets.
Comments: Hard at times to keep everything straight and not fall over. If you have a clear wall near your desk, try leaning your back against the wall to provide extra support.
Face forward and place your hands on the edge of your desk with your legs out behind you in traditional push-up form. Keeping your glutes and core muscles tight, lower your chest to the desk for 15 to 25 repetitions. Repeat this exercise for two to three sets. If you are looking for more of a challenge, complete them while lifting one leg off the ground to incorporate a little balance and core training into the move.
Comments: This works-out your biceps no doubt, but you’ll look a little showy. The embarrassment quotient is quite high with this one. Which way to the beach?
To target the hard-to-tone triceps, do a seated dip from the edge of your chair (or desk, if your chair is on wheels). To complete the move, sit on the edge of your chair and place both hands next to your hips as you walk yourself away from the seat. Keeping your feet flat on the floor and your knees bent at a 90-degree angle, bend at your elbows and lower your body 6 to 10 inches before raising yourself back up to the starting position. For a greater challenge, extend your legs until they are straight before beginning the dip. Complete 15 to 25 repetitions for two to three sets.
Comments: This can be a recipe for a concussion if you have a chair on wheels so use your desk if you need to. This is a good move for battling those flabby chicken wings.
To work your inner thighs, sit on your desk chair so your hips and knees are at a 90-degree angle. Then, place a pillow or something soft between your knees and squeeze your inner thighs together. Hold this “in” position for two to five seconds, and then return to the start—never letting the pillow fall between repetitions. Do two sets of 15 to 25 repetitions.
Comments: This is as covert as they come, what I like about it is that you can do it while you're working. Pillows today, walnuts tomorrow! Not sure if your office has pillows, maybe try a phonebook?
Begin by sitting at your desk, keeping your knees and hips forward. While holding a water bottle at chest level, twist to the right as far as you can without straining. You should feel your abdominal muscles contract. Twist back to the center. Repeat the entire exercise ten times, then do the left side.
Comments: This didn’t seem to work very well sitting but standing up in combination with carrying something heavy (phonebook, purse, etc.) works well.
Begin by standing as tall as possible. Pull your head and your shoulders back and down to create a “perfect posture” position. Using your hips as a hinge, bend over while standing on one leg and extending the other leg so that it and your torso are parallel to the floor. Hold for 3 seconds, then return to the original starting position. Perform this exercise for 1 minute before switching legs and repeating.
Comments: If you ever wanted an excuse to kick someone and pretend it was an accident, this is it. You need lots of room for this one. And if you’re wearing a dress or skirt just avoid this all together, unless of course, you want to give everyone a free show.
Begin by sitting up straight. Lift one of your glutes up and almost off the chair and return it back to the chair. Repeat on the other side; perform the exercise continuously for 30 seconds.
Comments: This one didn't seem to do much, we must all have buns of steel over here...ha!
Sit up straight, keeping your back away from the back of your chair. Exhale and pull your abs to your spine without curving your back. It should feel like you are bracing yourself for a punch to the stomach.
Focus on your lower abs and hold them in while you breath. Hold for 30 seconds. Do twice an hour.
Comments: This is another great one for working out under the radar. It was surprisingly difficult to keep this one going at full flex.
Overall we prefered the less obvious workout moves but the rest of the exercises are still a good bet for early risers or the less shy. The rest of us should maybe stick to our gym memberships and biking to work.
Exercises were sourced from NicoleWilliams.com and AskMen.com.