6 Exercises That A Virtual Assistant Can Do At Her Desk – Are you one of those desk-bound VA’s who hardly has time to eat or sleep, let alone exercise? First of all, that is an unhealthy routine you have going on there but I get it when you are bound to deadlines you some times have to make sacrifices. Alas, you don’t have to sacrifice your figure! Use this quick exercise routine that you can do in your office, next to your desk or chair.
Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.
Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.
Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.
Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.
Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.
Seated triceps liftbacks:
Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms straight and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.
Seated bicep curls:
Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.
After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.