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Got a case of office rolls? That is, belly rolls accumulated from sitting in the office for prolonged periods of time? Try these simple exercises when you take a break and get toned abs while relieving mental stress!
If you have a swivel chair, swerve!
This exercise engages your core but works your obliques especially.
Bring feet off floor slightly
Hold on to the edge of your desk
Sit upright, and swerve (swivel from side to side)
Easily doable in the office or at home when you tire of sitting, this exercise is something you might have done as a child, but can now do with a more justified reason.
When you are in your chair (make sure it’s a sturdy one), place your hands faced down flat on the seat; tighten your core; lift your feet from the floor; then lift your butt from your seat as if you are levitating. Hold for as long as possible. You can hold contests with colleagues to see who can last the longest!
This classic oblique-crusher is one of the most effective:
Lie on your back with hands behind your ears (suck in your belly for a more targeted workout) Bring both shoulders and legs off the ground slightly with one leg extended and one knee to chest
Point one elbow that’s on the opposite side of tucked-in knee to said knee, then switch sides Throughout the process/as you switch, pedal your legs as you would a bicycle and make sure your upper body is lifting, not just your elbows swinging.
Milder version: in your chair, point toes to the ground, bring one knee to meet opposite side elbow in center, alternate sides, and repeat.
An exercise to center, elongate, and balance:
Get on all fours, knees to the ground, hands directly under shoulders
Extend an arm and alternate side’s leg out at the same time forming a line
Hold for 2 seconds reaching out as long as possible
Bring in extended arm and leg by touching elbow to knee at center core
Do 10 reps then switch sides
Get into plank position but with hands flat to the ground
Suck in your belly
Pull one knee in to touch the opposite side’s elbow
Alternate sides and repeat.
This is something you can do while laying down the entire time:
Lay on your back
Point your toes
Raise one leg up perpendicular to the other leg
Switch legs’ positions at an even pace (make sure both legs are kept straight throughout)
Support yourself with your forearms as you extend your body out on the floor using your toes as support on the other end
Contract your core and glutes
Hold, rest, and repeat.
There you have it! Stress and productivity go around. Here’s to efficient time management, better work days, and fab abs.
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