The Top Five Tricks For Toning Your Body at Work

Health and Wellness - Exercise

By: ponchomeg 17-Nov-2010

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Introduction:

Everyone should get regular exercise, but sometimes it is hard to get as much as you'd like when you are busy at work all the time. Now, some careers have a lot of built in exercise, but some jobs do not involve a lot of movement or exercise at all. So for those of you who are in THAT boat, here are the top five tricks for toning your body at work. Seriously! You CAN lose weight and tone your body at work. Here's how:

Suck In That Gut!

Believe it or not, you can get some great Ab exercise in at work, both when you're sitting AND when you're standing and moving. All you have to do is sit, stand, and move about with good posture. While you improve your posture by sitting, standing, and moving with poise and a straight spine, make sure you make a conscious effort to suck in your gut from time to time. That's right, like the uncomfortable men in speedos at the beach, tuck your tummy in by holding your abs nice and tight. Hold for a bit, and then release. You'll really see a difference with this ab exercise(especially if you are working on your core at home too.)

Squeeze That Tush!

When you are sitting (at a desk, on a computer, at a table, on the couch...) you can also be working out! The way to getting a more toned tushy at work is to tense your...eh hem... butt cheeks together and hold for 10 seconds, then release. Rest for 5 seconds and then repeat. Do this exercise 20-30 times a few times throughout the day and you will get a toned tush in no time (especially if you're working those muscles at home too!)

Walk Around

If you have a job where you sit a lot, you need to get up from time to time to strech your muscles and get the blood pumping. So every hour or so, find a reason to walk around. Deliver something by hand instead of through e-mail or fax, take the long route to the restroom, drinking fountain, or coffee pot, make copies, meet someone in THEIR office instead of having them come to yours, and most importantly, take a walk on your lunch break. Even if you just walk through your office building (or if you work at home, walk on the treadmill) it is still VERY beneficial to get in a lot of movement and exercise at lunch time.

Take the Stairs

If you take the elevator, change that habit now! Taking the stairs to and from your floor each day (and maybe even on your lunchtime walk) can really help to tone your legs and glutes. Plus it helps to get the blood flowing! So seriously... take the stairs!

Workout While You Wait

If you have to wait for something (copies, an appointment, a download, a phone call, etc.) fit in some mini-exercises. For example, if you are waiting for the copy machine to make all of your copies and no one is in the room with you, take a package of paper to use as a weight and lift it with both arms straight in front of you while you do a squat. Repeat until your copies are done. Another example: When you are sitting and waiting for a download, move your mouth as if you were saying "X, O, X, O..." but don't make a sound. Tense your muscles a bit as you do this and over-exaggerate the movement. This will help to stretch your jaw (which can get tight from clenching while working on a computer) and also helps to create a more defined jaw line. There are lots of other exercises to do. Look up some exercises online and be creative with how to fit them into these "waiting" scenarios.

Final Thoughts

Make sure you eat healthy and work out for at least 20 minutes a day outside of work if you want to look your very best! NOTE OF CAUTION: I am not a medical doctor, personal trainer, or other health expert. I can only speak from personal experience and knowledge I have accumulated over the years. Before you start any serious diet or exercise program, please consult your family doctor.

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Comments

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pamperedpen 7/24/2011
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Thanks for these reasons and a great list. H5
Amylaine 1/19/2011
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I like the suck in that gut step. It improves poster too.
girlorbital 11/18/2010
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wonderful ideas .. I can relate to the butt squeezes :)