Working From Home Got Lazy? Try These Desk Exercises To Get Fit

Are you wondering how to avoid turning into a lazy blob while working from home? You’re for sure not alone in wanting to tackle the conundrum of wanting to slide over to your couch for some Netflix after the workday is done, but also wanting to get in shape.


What does working from home mean to you? Typically, one would say clocking in when the workday officially begins. For some, it’s 9 am, for others 10. But most people would agree that more often than not, working remotely spells double the time in coordination than a regular day at the office. Others would say they do have the freedom to make their own hours, and schedule breaks as and when they need to. But there’s one thing that all will agree with—the huge amount of time spent at their desks.

Spending an increasing amount of time sitting and working on our computers leads to a sedentary lifestyle with not too much activity in between. But does it have to be that way? Why can’t fitness tie into our daily routines, despite our busy schedules and crazy deadlines? It can, if you put your mind (and body) into it. Besides, if there are workouts you can do with the use of a towel, there’s a lot more that can be achieved!


So if you’re wondering how you can tailor your routine to your work-from-home day, here are six exercises you can do at your desk!

1.Do online yoga from your home.

2.Take an online pilates class.

3.Start the day with a stretch.

4.Try a high-intensity workout from your living room.

5.Install a pull-up bar in a doorway.

6.Try calisthenics coaching on YouTube.

7.Keep a pair of weights near your desk.

8.Try body balances while you’re on a conference call.

9.Get a standing desk to avoid staying sedentary for too long.

10.Make sure you get steps during your lunch break.

Image: 123rf

Knee To Chair Lifts


This move is said to strengthen your abdominal muscles, improve digestion, and the best part? Burn that stubborn fat! Here’s how to do it:
• When sitting on your chair, ensure you keep your back straight without leaning back to touch the back of the chair for support.
• Place your feet firmly on the floor, with your legs hip-width apart.
• With your back still straight, lift your right knee, and pull it to your chest. Make sure to suck your belly in to increase the intensity. 
• Keep your hands on your shin to help stretch your lower abdominal muscles better.
• Repeat this exercise for 20 to 30 reps, alternating each leg.

Double Knee Lifts

This exercise move is an effective way to engage all your abdominal muscles without putting undue strain or pressure on them. Here’s how to do it:
• Keeping your legs together, with both hands firmly hold the sides of the chair.
• Next, lift your knees and pull them to your chest while keeping your back straight. Ensure your abdominal muscles are held tight to increase tension.
• Move your feet back towards the ground but don’t touch the floor.
• Repeat this exercise for 10 to 20 reps.

Double Knee Lifts And Side Bends

While a fat burn is vital, you might also want to accentuate those curves. This move helps shape your waist by working out your obliques to burn fat from the sides of your belly. Here’s how to do it:
• Hold onto the chair tightly with both hands, and sit at the edge with your back straight.
• Bend your body to the side so that you are seated only on one glute.
• Next, you need to keep your legs together and lift both knees to your chest, or as described in the double knee lifts. Hold for 10 to 15 seconds.
• Next, return to your original position, and bend to the other side, following the same steps.
• Repeat this move for 10 to 20 reps, alternating with each side.

Image: 123rf

Bending

This move is a great way to burn fat on the sides of your belly and your hips. Here’s how to do it:
• Keep your feet firmly planted on the floor.
• Next, you want to straighten your arms to your sides and bring them to your shoulder level.
• Turning your upper body to the right, bend to touch your left foot with your right hand. Hold this position for five to 10 seconds before returning to your original position.
• Now bend to your right foot, and proceed to touch it with your left hand.
• Repeat this exercise for 20-30 reps, alternating between right and left with each bend.

Body Lifts Above The Chair

If you have been regular at the gym and have noticed that your muscles aren’t as toned as they used to be, this exercise move is for you. It’s a great way to burn fat fast and is said to help tone your belly, back, and shoulder muscles. To increase the intensity, we suggest using a chair with arms and no wheels. Here’s how to do it:
• While sitting on the chair, hold the arms of the chair firmly.
• Lift your body above the chair, and make your hips and legs hover above. Next, with the help of your abdominal muscles, raise your knees to your chest.
• Hold this position for 15 to 20 seconds, then slowly return to the original position. Pause for a minute  before repeating the exercise. 
• Repeat this move five times.

Knee To Elbow Lifts
This exercise thoroughly works your waist by engaging your oblique and lower abdominal muscles. To do it right, make sure your knee meets your opposite elbow, and your upper body should turn when your knees and elbows meet. Here’s how to do it:
• Sit on the chair with your back straight, and make sure you're not touching the chair. Next, you need to place both hands behind your head.
• Slowly lift your right knee to your chest. Simultaneously, bend your left elbow to meet your knee.
• Return to the original position. Repeat 15 times on one side.
• Change the knee and elbow and repeat another 15 times on the other side.