Having an office job is not an easy task. Sitting most of the times, in the long run, can cause tremendous side effects like stiff neck, muscle imbalances, chronic back pain, knee problems, shortened muscles, weak circulation, tiredness and drowsiness, to name a few. The more essential for you too, to take 5 – 10 minutes a day to incorporate an easy workout routine into your busy life. Save your precious break from browsing through Facebook, Instagram and Co to implement some effective and quick movements to keep you motivated throughout the day. Your body will thank you. Get fit, active and healthy with our quick office exercise guide presented by Meglio. You can modify all movements easily; just follow our tips.
# Reduces stress
How to cope with stressful work life? A short daily workout routine can help to calm the nervous system and therefore enables you to deal with your day to day work life. It is easier to get even stressful tasks done.
# Optimises your metabolism
How to get the circulation going? Including workout, just a few minutes a day can help to enhance your metabolism. Try to implement some cardio moves into your routine f.e. running on the spot for a few seconds. It will give you an extra boost, and you will feel more refreshed.
# Makes you happy
How to feel better when stressed? Loads of tasks, stress and grumpy colleagues can have a significant impact on our mood. Instead of getting angry about things you can’t change, you can focus on your health and get fitter each day.
Get fit in your office with these 10 simple and effective moves. Grab your Meglio Resistance Band and improve your health.
#1 Squats and Calf Raises
Step more than shoulder-width apart with your toes and knees pointing forward. Engage your core and come into a squat position by bringing your buttock back and down. Your spine is straight. Your knees should never pass your toes. Bring your hands together in front of you while lowering your buttock. As you come up, press your feet into the ground and squeeze your glutes. Lift your heels off the ground. Your weight is now on the front balls of your feet. Take your time and make sure you have the right alignment. Repeat 10 times.
#2 Tricep Dips
Stand by the table and turn your buttock towards it. Place your hands on the table, with your fingers either pointing forward or put them around the edge. Now, step slightly forward with both feet while leaning into your extended arms. Keep your elbows pointing backwards. Activate your core and slowly bend your elbows. Go as deep as it feels right for you, but not more than 90° in your elbows. With control and the help of your breath, press yourself back up and keep the elbows slightly bent the entire move. Repeat 10 times and feel your triceps.
#3 Jumping Jacks
Step your feet together and stand tall with your hands placed on your outer thighs. Engage your core and jump your feet now more than shoulder-width apart. Knees and toes are pointing forward. Simultaneously lift your hands over your head while jumping apart. Jump back together and bring your hands to starting position. 10 repetitions. To modify this move (half jack), bring your hands to your hips and step your right leg out and back again. Alternate and repeat the move up to 10 times on each side.
#4 Side Bends
Step on a resistance band about shoulder-width apart and grab the ends with one hand each. Stand tall, engage your core and make sure you have the right posture here. This movement mainly comes from your waist. On your inhale bend to your right side. Play with the resistance of the band. On your exhale squeeze your pelvic muscles and glutes and bring your self back up to starting position. Repeat on the other side. Alternate and do the movement up to 10 times on each side. To challenge the posture here either use a stronger resistance band or modify through grabbing the band further down.
Stand tall with your feet together. Tip your hips forward, place your hands on your hips and activate your core. Keep your hips square the entire movement. Make a big step forward with your right foot. Bend your knee to a maximum of 90° and make sure not to pass your toes here. Your left knee bends as well as you lower yourself to the ground. By pressing your right foot firmly into the ground and squeezing your pelvic and glute muscles come back up to starting position. This movement requires a lot of strength from your thighs here. Alternate and repeat 10 times on each side. To modify the intensity, either make a bigger or smaller stride.
#6 Press Ups
Place your hands on the edge of your table a bit more than shoulder-width apart. Step yourself back as far as it feels right for you. You can always modify the intensity by stepping either closer to or further away from the table. For a better imagination, this exercise is like a push-up but against a table. Lower yourself down to the table by bending your elbows. Make sure not to exceed a 90° angle in your elbows. On your exhale press yourself back up. Try to make 10 repetitions.
#7 Running On Spot
Get up and shake your whole body out for a second. Now start by slowly running on the spot. Very slowly, so your body becomes loose. Start with 10 seconds of slow running. As your body gets warmer, you can try to speed up your running. 10 seconds. Pick up the pace one more time for 10 seconds. Try to get your arms involved here. This is a great exercise to wake you up and get the circulation going.
Start your plank position by bringing yourself down to the ground, belly facing downwards. Place your forearms to the ground and lift yourself to your knees. Your shoulders are over your elbows here. Your core is engaged, your back flat. To level this position up, tuck your toes and lift your knees. Do not compromise your alignment. To take the challenge one step further, extend your elbows and come up to your hands (shoulders over wrists). Try to hold each position at least 10 seconds. Always modify, when you feel like it.
#9 Squat Combination
Step your feet close, engage your core, tip your hips slightly forward and bring your buttock back while bending your knees. Again, your knees should never pass your toes. Come back up by squeezing your glutes and activating your pelvic muscles. This is a narrow squat. For your next move, step your right leg out and make a squat here. Always make sure your hips, knees and feet are in alignment and pointing forward. Alternate by making a narrow squat in between. Try 10 repetitions on each side. To modify, you can try to go deeper into the squats.
#10 Bicep Curls
Stand on a resistance band with your feet closed. Grab the ends with one hand each. Keep your knees soft, your shoulders back and down and your elbows to your sides. Stand nice and tall. Hinge your elbows, curl your biceps. As you go down, make sure not to extend your elbow completely, keeping tension in the biceps the entire move. Repeat 10 times. If you want more challenge, grab the resistance band further down or switch to a stronger resistance band, for even more intensity.
Feel a difference in your body and mood after incorporating just a small workout routine into your stressful life. Improve your health and get in shape. Think about your future and what a daily routine can benefit your overall condition. Better now than never. Feel what a difference just 10 minutes a day make and get active with Meglio.
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