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Your 'At work workout'

We all know it’s incredibly hard to fit enough exercise into our busy lifestyles but Closer couldn’t actually believe it when we heard that the we Brits will spend an incredible 36 years of our adult life sitting on our backside!

That equals 14 hours and 28 minutes a day, 18 days a month or seven months a year spent seated, to be exact!

Exercising, on the other hand, takes up only 1 year and 22 days of our lifetime. No wonder Britain’s been hit by an obesity crisis!

Office exercise

So, we decided to give you all a little office workout that you can do whilst sitting at your desk that will help your posture, fitness and concentration!


Legs, hips and bum
Leg Extension: Sit in chair, pulling abs in.  Extend left leg until level with hip.  Hold for 2 seconds, repeat other side.

Hip Flexion: Sitting in chair, lift your left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.

Inner Thigh: Place full water bottle between your knees and, keeping abs in, squeeze bottle gently. Repeat.

Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds.  Stand up and repeat.

Dips: Make sure chair is stable and place your hands next to your hips.  Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.

Clenches: Clench your butt cheeks for five seconds and release. Repeat this as many times as you can, until you feel the burn
    

Arms
Front Raise: Sit in chair, abs in and spine straight.  Hold water bottle in right hand and raise arm up to shoulder level.  Hold 2 seconds and repeat other side.

Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead.  Repeat other side.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder.  Repeat other side.
    

Abs
Abs: Sit on the edge of chair, arms extending in front.  Keeping back straight, contract the abs and slowly lower torso towards back of chair.  Hold 2-3 seconds and repeat.

Curls: Cross arms over chest and sit up straight.  Contract abs and curl shoulder towards hips, pulling abs in.  Hold for 2 seconds and repeat.


In the office, you should try not to sit longer than 50 minutes at a time, so take a few minutes out to get up, do a few stretches or activities like side bends and arm and ankle circles.



To find out all the latest exercise and diet plans, join closerdiets.com.