Lower Body Fitness at the Office

Who doesn’t want to have strong legs and a tight butt? The lower body can be a huge problem area for many people – especially those who sit down all day! But lower body fitness doesn’t have to be difficult. It’s easy to achieve – even in the office – do these moves to improve your strength and tone your lower half.

Calf Raises – keep your lower legs in shape with this inconspicuous exercise! These are so easy you can do them anywhere – while you are waiting for the coffee to brew, talking to a friend, or on the bus or train. Bet no one will even notice you are exercising!

Stand normally. Raise your body up onto your tiptoes and back down again. Repeat 20 times. Work up to several sets.

The Wall Sit – strengthen your quadriceps and build leg muscle endurance anywhere!

Stand with your back against a wall, feet shoulder width apart and placed approximately 1 foot from the wall. Keeping your back against the wall, lower your body and hips to form a right angle with your legs. It will appear as if you are “sitting” against the wall. Hold that position for as long as you can, working up to several minutes!

Standing Side Leg Raises – do this standing oblique workout to keep your core tidy and your legs strong.

Stand with your feet shoulder width apart, directly behind your chair. Your hands should rest on the back of the chair. Keeping your back and legs straight, left your right leg out to the side (at approximately 30 degrees, or 6 to 12 inches off the ground). Be sure to keep your toes pointing forward and hold for a few seconds. In a very controlled movement, lower your leg back down and do 10 repetitions. Repeat with the left leg. Work up to 3 sets!

Jogging in place – get that heart pumping, burn some calories and get your blood flowing with a short burst of office cardio. It’s not enough to make you a sweaty mess but it will keep you on your toes. Just do what you can to start with and increase the time as your endurance improves.

Stand with your feet shoulder width apart, start jogging in place, raising your knees high and keeping good form. Pump your arms in time with your legs. Do this movement for 30 seconds, working up to several repetitions.

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