Indoor Exercises

These recommended indoor exercises allow you to do some strenuous physical activities while working in the office

Chair Exercise


Floor Exercise


Chair Exercises

Arm Circles

Take a seat with your back straight, legs bent at the knees 90 degrees and feet planted on the floor. Touch your shoulders with your fingers, and without moving any other parts of your body, roll your arms backward continuously in a circular motion. Make 40 arm circles dynamically.


Bent Over with Arm Lift

Sit on the edge of the chair and lean forward while keeping your lower back naturally arched. Your palms should be facing each other. Raise your arms straight out to your side. Pause and then slowly return to the starting position. Repeat the exercise 25 times.

Triceps Dips

Put your hands to the edge of the chair, shoulder-width apart. Slide your bottom off the chair and hold yourself up with arms straight. While keeping your back close to the chair, slowly bend at the elbows and go as low as you can. Return to the starting position. Repeat the exercise 20 times.


Chair Plank

Place your forearms on the chair, hands touching each other. Extend your legs with your toes on the floor. Contract your abdominal muscles. Make sure that you maintain a straight line from your head to toe without lifting or sinking your hips. Hold the position for 45 seconds.

Seated Hip Thrust

Sit on the edge of the chair, with legs bent at the knees 90 degrees and toes touching the floor. Hold the chair or the armrest with your hands for support. Lean back about 45 degrees—or as much as the chair allows. Pull your legs towards your chest. Extend your legs straight out in the air. Pull your legs back again towards your chest, then drop your feet without them touching the floor. Repeat the exercise 20 times. 


Russian Twist

Sit on the edge of the chair, lift your legs, bend your legs at the knees and lean slightly back without rounding your spine. Bend your arms so your elbows are level with the bottom of your rib cage. Pull your navel in and twist slowly to the left. Inhale and twist to the right. Repeat the exercise dynamically 30 times on each side.

Leg Lift

Sit on the edge of the chair, with legs bent at the knees 90 degrees and feet flat on the floor. Hold the chair or the armrest with your hands for support. Lean back, keeping your spine straight. Lift both legs up toward your chest, keeping your legs bent at the knees. Then lower your legs to the floor. Repeat the exercise 30 times.


Quick Feet

Sit on the edge of the chair, with legs bent at the knees 90 degrees and feet flat on the floor. Hold the chair or the armrest with your hands for support. Lean back, keeping your spine straight. Lift both legs up toward your chest, keeping your legs bent at the knees. Then lower your legs to the floor. Repeat the exercise 30 times.

Chair Squat

Stand in front of the chair with your legs shoulder-width apart. Squat down like you are sitting on the chair but without actually touching it. Maintain a proper position: back straight, knees above the feet, weight on the heels. Keep your hands together, arms bent at the elbows. Straighten your legs to go back to the starting position. Repeat the movement 20 times.


Bulgarian Split Squat

Stand in front of the chair. Put your left foot on the chair behind you. Bend your right leg at the knee until the left knee almost touches the floor. Keep your back straight, arms on the hips. Straighten your right leg and go back to the starting position. Repeat the exercise 20 times, then change legs and put your right foot on the chair behind you. Repeat the exercise 20 times on this side as well.

Squat Calf Raise

Stand behind the chair, lightly touching the backrest with your hands. Put your weight on your toes and lower your hips so that your legs are bent at the knees around 90 degrees. Stand on your tiptoes as high as possible without changing the position of your hips or knees and hold it for one second. Lower your heels, then go back to your tiptoes. Repeat the exercise 25 times.


Lower-Abs Leg Lifts

This is a super subtle move you can do anytime. Sit straight up, with feet flat on the floor. Lift one leg up at a time, keeping core tight. To make it more challenging, try lifting both up at the same time.

Do 20 reps.

Seated Bicycle Crunches

This is the good kind of crunch time. Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.

Finish 15 twists, then repeat on the other side.

Floor Exercises

Glute Bridges

Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.

Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.

Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position.

Do 30 reps, and for an extra challenge, follow it up with 15 with your left leg extended toward the ceiling and 15 with your right leg extended.

Side Plank

Lie on your left side with your knees straight.

Prop your upper body up on your left elbow and forearm.

Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.

Turn around so that you’re lying on your right side and repeat.


Push-Ups

Start on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together.

Keeping hips lifted and core braced the entire time, lower your body until your chest nearly touches the floor and then push yourself back to the starting position.

Plank with Arm Raise

Start in push-up position, then bend your elbows and rest your weight on your forearms instead of on your hands. (Your body should form a straight line from your shoulders to your ankles.)

Brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms.

Hold the position for 5-10 seconds and then switch arms.



Shoulder Stand

Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you.

Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.

Keep your neck relaxed as you hold the shoulder stand.

Hold for 1 minute (or as long as you’re comfortable balancing).

Air Swimming

Lie on your stomach with your arms extended overhead by your ears.

Lift your chest, arms, and legs off the floor and squeeze your glutes.

Flutter your arms and legs up and down while still keeping them off the floor.

Inhale for four seconds, then exhale for four, and then repeat both again, for a total of 16 seconds. Do 3 sets, resting up to one minute in between each.


Superman Punch

Lie on your stomach with your arms extended overhead by your ears.

Lift your chest, arms, and legs off the ground and squeeze your butt.

Keeping your arms and legs off the ground. Hovering your arms and legs above the ground and engaging your glutes the entire time.

Start with 10 seconds, and repeat for three to five sets. As you get better, try to increase the number of seconds.

Single-leg Triceps Dip

Sit on the ground with your knees bent and your feet flat on the floor, about hip-distance apart. Place your hands behind you with your fingers facing toward your body.

Lift your hips up to bring your butt off the ground and shift your weight back into your hands, then lift your right leg toward the ceiling.

Bend your arms so your butt’s hovering just above the ground. Keep your elbows tight in toward the center of your body, and avoid flaring them out at an angle when you lower down.

Straighten your arms to return to the starting position.

Do 20 reps on the same side, then do 20 reps with the other leg toward the ceiling.


Breakdancer

Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips.

Lift your knees slightly off the ground.

Keeping your butt low, extend your right leg underneath your torso, rotating your body to open up to the left side. Hold your left arm in front of you (as shown). When you start to get comfortable with the move and want an extra balance challenge, extend your arm out to tap your right foot.

Return to starting position and repeat on the other side.

Aim to do 15 reps on each side (alternating back and forth), and 3 sets total.

Runner’s Crunch

Lie flat on your back. Place your hands lightly behind your head and open your elbows out wide to the sides.

Sit all the way up so your back is off the floor. As you sit up, bring your right knee to your chest and your left elbow to meet it (or as close as you can get it). Keep your left leg extended straight and hovering a few inches off the floor.

Lower your back and leg back down (without letting your legs come all the way to the floor, if you can) and repeat on the other side.

10 reps is a good starting point, repeated for 3 sets. Or, set a timer for 30 seconds and try to do as many reps as possible, for 3 sets, resting for 15 to 20 seconds in between.


Burpee with Push-ups

Stand with your feet shoulder-width apart and arms by your sides.

Squat to the floor and reach forward to place your hands on the floor, shoulder-width apart.

Kick your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.

Bend your elbows to lower your chest to the ground, then straighten them, to complete one push-up.

Jump your feet towards your hands so your lower body is in a squat position. Jump straight up into the air, reaching your arms overhead.

Do as many reps as possible for one minute, rest for 20 seconds, then repeat.

Burpee with Mountain Climbers

Stand with your feet shoulder-width apart and arms by your sides.

Squat to the floor and reach forward to place your hands on the floor, shoulder-width apart.

Kick your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.

Holding your plank, bring your right knee in toward your chest, then quickly switch to bring your left knee in toward your chest. That’s 1 rep. Switch back and forth for 4 to 10 reps, ending with both legs extended in high plank.

Jump your feet toward your hands so your lower body is in a squat position. Jump straight up into the air, reaching your arms overhead.

Continue this movement for 30 seconds, followed by a 30-second break. Keep going for as many sets as you have time for.


Curtsy Lunge to Reverse Lunge with Hop

Start standing with your feet about shoulder-width apart.

Step your left foot diagonally behind you, bending both knees to lower into a curtsy lunge.

Drive through your right heel to stand back up as you bring your left knee back to hover next to your right.

Then, step your left foot directly behind you (about 2 feet) and bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs. In this positioning, your shoulders should be directly above your hips and your chest should be upright (not leaning forward or back). Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.

Push through the heel of your right foot to stand up and as you do, drive your left knee toward your chest, and do a little hop on your right foot.

Step your left foot back again to do another reverse lunge.

Push through the heel of your right foot to stand up to starting position.

Move directly into the next rep, starting with a curtsy lunge, on the same leg.

Try to do 12 to 15 reps on one leg, then switch to the other leg. Do 2 sets total on each side.

Prone Walkout

From a standing position, put your hands on the ground in front of your toes. Gradually walk your hands forward past the press-up position out as far as you can stretch. Slowly walk them back in to the starting position. The walk out and back counts as one rep: try to get through three sets of five.


Sprinter

Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

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