EXERCISES YOU CAN DO AT YOUR DESK:
CALVES AND HAMSTRINGS
1. Squat to Calf Raise
Muscles Targeted: Glutes, hamstrings, calves and abs for balance
Reps 2 sets of 10-15 reps
A. Standing tall in front of chair whilst standing behind the desk (allow room for you to be able move). Legs are shoulder width apart with toes pointing forward; hands are resting on your hips.
B. Inhale as you bend your knees over your first and second toe, placing your weight in to the heel of the shoe. Aim to have your butt about a few inches off the seat of the chair. Exhale and extend the knees to an erect posture, standing tall.
C. Inhale and exhale as you slowly rise on to the ball of the feet, if you need to hold on to the corner of the desk go ahead. Or try and hold your balance by drawing in your abdominals for support. Lower the feet and repeat the squat.
HAMSTRINGS AND ABS
Muscles Targeted: Glutes, quads, hamstrings, inner thighs and abs for balance
Reps: 3 sets of 10 in each position
A. Standing tall in front of desk with your toes turned out to the corners of the room from the hips a little further than hip width apart. Hands are resting on the hips and your abs are pulled in tight. If you need support you can use the corner of the desk.
B. Inhale and bend the knees over the first and second toe keeping both legs bent then pivot to the right side allowing your body and hips to completely face the right wall in a lunge position.
C. Inhale and return back to the forward facing plies keeping low in the plies squat. Repeat to left side.
ABDOMINALS AND CALVES
3. Incline Plank with Running in Place
Muscles worked: Abs, upper-body and calves
Reps: 2 x 10 on each foot
A. Hands shoulder width apart resting on the edge of the desk with abs contracted and your body extended behind you, feet resting on the balls of the feet.
B. Hold this position and start to alternate bending each leg and pressing the opposite heel in to the floor. (Walking through feet for further stretch of the calves)
ABDOMINALS AND QUADS
4. Knee extension forward
Muscles worked: Quads, glutes and abs for balance.
Reps: 2 x 10 forwards and 10 back
A. Stand tall on one leg and bend the opposite knee holding on to chair or desk. Extend the knee to hip height then bend repeating 10 times before moving to other leg.
5. Standing shoulder to knee oblique rotations and side oblique curls lifts
Muscles worked: Obliques and quads
Reps: 2 x 10 on each side
A. Standing tall with elbows bent and hands behind the head.
B. Lift right knee towards the chest and twist the torso leading with left elbow towards the knee. Come back to start position.
C. Then left right leg out to the side as you side bend your upper body to the working leg. Alternate rotation and side oblique curl repeat to other side
About Tracey Mallett:
Tracey Mallett, Fitness and Lifestyle Expert, Author of SEXY in 6 and star of over 16 exercises DVD's. Tracey has become a fitness icon to millions of moms and working women across the world. After her first pregnancy, a 55 pound weight gain she placed her career on hold with a complete lack of confidence. Tracey knows first hand that it's easy to lose sight of one's identity and self-confidence with life's daily stresses, and what it takes to get back into shape. She has made it her mission to help and motivate people to find their path to weight loss success with quick, simple, practical healthy solutions and sound nutrition. Tracey has appeared on The Style Network as their Fitness and Lifestyle Expert and you can watch her workouts on Exercise TV. Her suggestions about pre and post natal fitness appears on BabyCenter.com and TheBump.com as their prenatal exercise expert. Her products are also best sellers in the UK and Japan. She is also currently a spokesperson for Earth Footwear and has represented big brands such as Kraft, Crest, CVS Pharmacy and Motorola. Tracey is a regular contributor to Shape, Fitness, Self and Pilates Style.
>> Learn more about Tracey's work-desk workout