10 Office Exercises You Can Do Secretly

Your department start-up meeting is a great way to prepare for the workday. It's also a great time to get your muscles ready for your office workout with some stretches.

Stretch from head to toe, beginning with the neck.

Next loosen up your shoulders to get rid of the ache, increase flexibility and add strength.

Stretch your wrists to get ready for computer work.

Relieve the tired and lethargic feeling you get in your legs with ankle and calf stretches.

Time spent watching copies spew out of the copy machine can be rather unproductive. Make use of these precious minutes with some leg toning and strengthening exercises.

With leg lifts and swings you use the muscles in the leg you are moving and also use the weight of your body to strengthen the leg you are standing on for support. It's best to hold onto the copy machine for balance. If you hear someone approaching, you can quickly stop.

Glute kicks and calf raises will stretch out your hamstrings and calves.

 

Your co-workers will see you intently reading the report from yesterday's meeting, but they won't see you strengthening your abs and relieving your tired leg muscles.

Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.

You don't need a resistance band to get great leg toning.

It's good for your career to be seen around the office. These aerobic exercises will help to keep your weight down and your profile high.

Replace your office chair with an exercise ball for all-day abdominal toning and strengthening. Sitting on an exercise ball forces you to use your abs to hold yourself in position. It improves your balance, tones your core muscles and takes stress off your lower back. Some people even find that it focuses their concentration.

Sitting on an exercise ball isn't easy. You might want to try it at home first to see how long you can last.

While you are helping your company to increase its bottom line, you can also lift your own. Try these exercises to tighten and strengthen your gluteus muscles, as well as relieve back pain.

Although originally intended for dancers, arabesque circle exercises performed while you are talking on the phone can be an effective glute and hamstring toner. This is best performed if you have a private office.

Who needs weights? A full water bottle makes an excellent substitute for a dumbbell. If anyone interrupts, you can simply take a drink. Begin with bicep curls to tone and strengthen your arms.

You can also use your water bottle to do front arm raises and overhead presses.

Water bottle twists are a great way to work your waistline.

Just because you are sitting still during meetings, doesn't mean you can't be exercising. You can use the conference room table to do a variety of toning and strengthening exercises.

Next, push the table into the floor.

Using a shoulder shrug when answering, "I don't know" allows you to work in this exercise.

You'll appear attentive, while exercising your whole body with this move.

Isometric exercises are also sometimes known as static strength training. With no visible movement of the joint, these exercises can be performed unnoticed.

If you spend a lot of time on your computer, hand squeezes will offer some relief to your fingers. You can do these with or without a stress ball.

Strengthen your calves and ankles while you read, listen to a web cast or talk on the phone.

Kegel exercises help prevent or control urinary incontinence by strengthening your pelvic floor muscles. You can do them discreetly while performing any routine task.

You can use this squeeze, hold and release technique to strengthen just about any muscle.

Sometimes the best way to burn calories isn't by exercising at all. Following are a few non-exercise ways to shed some weight.

By making exercise part of your everyday work routine, you'll be healthier, happier and more productive. But let's keep that our little secret.