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Exercises to do seated at your desk

LAURA WILLIAMS, FITNESS & DIET EXPERT
Hone and tone your glutes and prevent back pain with a mini workout you can do while you carry on working.

Prevent RSI

Prevent Repetitive Stress-type injury by stretching out the muscles that get overworked
with lots of mouse use. Keeping your shoulders low and relaxed, extend your right arm straight out in front of you with the fingers facing downward. With your left hand, place a bit of pressure on top of your knuckles on your right hand and gently pull your hand towards you. Hold for 30 seconds and repeat on the other side.

Stretch it out

Sitting hunched over a desk all day isn’t good news for your chest. Your pecs get
overworked leaving you with hunched shoulders and neck ache. Stretch your chest
muscles out by clasping your hands together and extending your arms back behind you, just below shoulder height.

Give yourself a bottom-lift

The easiest exercise you can do at your desk is the bottom squeeze. Just squeeze your buttocks for a count of 10, relax and repeat. This will keep your buttocks tight and toned and prevent you from developing a flat bum.

Practise the no-crunch crunch

Strengthen your core and tone your tum with this simple move. Sit upright before pulling your tummy button back towards your spine and hold it there for a count of 20. As your abdominal muscles increase in strength, hold for longer – up to a count of 50.

Do the chair squat

Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Lower yourself down as if you were going to sit in the chair, stopping when your legs are at a 90-degree angle. Clenching your quadriceps, the muscles at the front of your thighs, slowly return to the starting position, stopping just short of fully straightening your legs. Do 2 sets of 15 to tone thighs and bottom.

Laura’s website is www.fperfect.com