Office-worthy workout

Get a better body without leaving your desk

It’s a ubiquitous problem. Your tight schedule leaves you little time to burn off calories during the workday. You decide to join that fitness club a block away from the office. But, between business luncheons and late nights, you still can’t find the time to break a sweat.

Well, don’t fret. You can get a great workout without ever leaving your desk, says Robert E. Jordan Jr., president of Abs-tastic Fitness Club, a personal fitness training firm in New York City. While you’re typing a document or holding a telephone conversation, you can also be working your major muscle groups. All you need to turn flaccid tissues into toned muscles is willpower and the desire to have a better body.

  • For calves: 1. Sit on the edge of your seat with feet six inches apart on the floor. 2. Raise heels two to three inches off the ground and bring back down.
  • For stomach: Sit upright and contract midsection. Hold for 15 to 30 seconds. Release.
  • For biceps: 1. Keep your arms at your sides. Make fists and raise arms up as if you’re doing curls. 2. Contract biceps and slowly bring arms back down to starting position.
  • For inner thighs: While seated, put heels on the floor and point toes toward the ceiling. Legs should be shoulder-width apart. Bring knees together only and contract inner thighs.
  • For outer thighs: Repeat inner thigh exercise, except keep legs slightly apart with feet flat on the floor and push knees outward.
  • For quads: Sit on the edge of your seat with legs slightly apart. Extend one leg at a time and contract quads. Release.
  • For chest: Sit up straight and keep your stomach tight. ¨ Raise arms out to the side and keep aligned with shoulders. ¡ Bring both elbows together towards your chest and then away.
  • For shoulders: Raise arms sideways and keep aligned with shoulders. Extend arms upward and pull down toward shoulders.
  • For back: 1. Extend arm or arms to the front and 2. pull back as if rowing. Arms should be close to your sides and fists tight.

Do 15 to 20 repetitions per exercise, three to four times a day. If you do the complete exercise, stretch for 10 to 20 minutes, holding each stretch for 20 to 30 seconds.

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