- Step 1: Work your arms Work your arms. While seated, lift your feet and push your chair back with your arms. When they’re fully extended, pull the chair back to the desk. Do this five times a few times a day to work your biceps, triceps, and pectorals.
- Step 2: Do the funky chicken Do the funky chicken. Place your fingers on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can, then push them forward and try to touch them together. Repeat 10 times.
- Step 3: Do more funky chicken Do the funky chicken, part two. Keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you’re flapping wings. Repeat 10 times to relax shoulder and upper back muscles and relieve neck tension.
- Step 4: Work your back Work your triceps and back. Put your right hand over your shoulder, touching your upper back. Reach your left hand behind you and try to join your hands. Hold for five. Do this three times several times a day on both sides.
- TIP: One side will be much easier for you, depending on your dominant side.
- Step 5: Tone that butt Tone that butt by squeezing and holding your butt cheeks for five to ten seconds. Repeat six to eight times several times a day. For maximum results, squeeze as tight as you can.
- TIP: As you get out of your chair throughout the day, try to use only your leg muscles, leaving your arms at your sides and keeping your spine straight. This gives the muscles in your legs a quick workout.
- Step 6: Let’s twist Let’s twist. Put your left hand on the back of your right armrest, and slowly twist your torso towards the right. Repeat with your right hand and left arm rest. This relaxes the lower back and trims the tummy and waist.
- Step 7: Hug your hamstring Work your lower body, hamstrings, and quadriceps. Put your hands under your right thigh and pull your knee toward your chest. Extend your leg straight out in front of you and hold for a few seconds. Do five reps with each leg.
- FACT: The workplace cubicle design—a space with three wall panels and interior wiring—was patented in 1976 by Richard Haworth, making him one of the world’s richest men today.
You Will Need
- A desk
- A desk chair with wheels