Sitting stationary at a desk for eight hours a day does not do our physiques any favours whatsoever. It’s a surefire way to develop flabby thighs and legs, build a paunch and generally become a little bit static, indolent and even downright lazy!

There are however certain ‘moves’ you can make whist sitting at your desk to get the blood pumping, the muscles tightening and the calories burning.

These simple exercises will help you get fitter and achieve the ultimate office workout.

Wrist and forearm strengthening

Press the hands tightly together in front of the chest and bend the wrists to the right and then to the left for 20 reps.

Lower back stretch

Straighten your back, sit tall and place the right hand behind the right hip. Rotate your waist to the right and hold for at least 20 seconds. Repeat the exercise but twist to the left.

Strengthen inner thighs

Sit tall in your chair and place a bottle of water or empty coffee cup between the knees. Firmly squeeze the object and hold for several seconds. Repeat for 20 reps.

Thigh stretch

Extend the right leg fully until it is parallel to the hip, whilst simultaneously squeezing the quadriceps. Hold for several seconds, slowly lower and repeat for 20 reps. Always do with one leg what you have done with the other!

Tone the hips and thighs

Straighten the spine, bend the knees and lift the right leg by a few inches and hold for several seconds before lowering the leg. Repeat with the same leg for at least 20 reps before switching to the other leg.

Chair squat

The following chair exercises are a little less discreet, so you might prefer to be in an office alone before the chair squat; unless you want to get the whole office joining in. Lift your hips several inches above the chair from the sitting position and hold for three seconds before fully standing up. Repeat for 20 reps.

Leg squat

Put one foot in front of the other foot and push up from the sitting position into a one-legged squat, hovering a couple of inches above the chair. Lower and repeat for 15 reps before swapping side.

Abdominal twists

You might think it impossible to work out your abs whilst at the office, but think again. Take your prop once more, a water bottle is most suitable, and hold at chest level. Slowly twist to the right as far as you can, feeling the abdominal muscles stretch. Twist back to a central position and repeat for at least 10 reps and then repeat on the other side.

Bicep workout

Place the water bottle in the left hand and curl the bottle towards the shoulder for at least 20 reps. Swap the bottle to the right hand and repeat.

Triceps workout

Hold the water bottle in the right hand and lift it to shoulder level, pause for a couple of seconds before lifting it above the head. Bending the elbow, lower the bottle behind the back and contract the triceps. Slowly straighten the arm and then lower. Repeat for at least 15 reps with each arm.

If you make these simple exercises part of your daily routine, you will soon start to feel and see the benefits.

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