An exercise routine you can do at the office


 An exercise routine you can do at the office

Lack of time is a common complaint. Working out at the gym is often impossible because the commute just isn't feasible, and it's difficult to get into a routine on your own. But the good news is, you can work out anywhere with an exercise ball! The only catch is finding the time each day to use one, which can be easy if you find an office with plenty of space. Check out these tips (and five exercises) for working at your desk properly and getting in some exercise while you're there:

-The best position for correct body alignment while sitting cross legged is shoulder-width apart on something semi solid like a chair or couch cushion. If your desk is too low, you can put a pillow or small cushion beneath it to raise your hips. The most important thing is to try and keep your spine as straight as possible (don't hunch over) and avoid resting on any other part of your body besides the balls of your feet.

-Upper body stretches are great for warming-up and cooling down from exercise. In the pictures above, you can see the three basic upper body stretches that are best to do before and after ball work. The standing form is done while standing up, but if you have difficulty balancing it may be more comfortable to crouch down on all fours instead of standing upright. The seated version shown in the pictures is done while sitting on the ball, but you can do it while standing as well.

-If you want to get your heart pumping, try doing some jumping exercises. Start by positioning yourself perpendicular to a wall about two feet from the wall and facing towards it with your feet shoulder width apart. Place your hands against the wall at shoulder height so that your fingers are pointing towards you (as shown in picture #5). Then, jump up with both feet and bring them towards the ball as if you're climbing up a wall (but don't actually touch it with your hands!). Once you're fully on top of the ball, push yourself back down and repeat several times until you feel ready to stop.

-If you'd like a longer workout, try doing some upper body and core workouts at the same time: Try push-ups on the ball (see pictures #3 and #6, where I'm doing them seated), dumbbell presses or floor presses (see below), or simply planks with a couple of weighted vests (which I do in picture #7).

-Lower Body Exercises: The floor crunch pictured in picture #8 is one of my personal favorites. It's especially good if you work on your laptop a lot and are sitting all day. You can also fold up an exercise ball and put it against a wall. Stand on it with the ball touching the wall and your feet hip width apart. Bend over, put your hands against the wall and crunch up. Do several repetitions while you're there!

-Remember that the best way to exercise is using your own body weight as resistance. In addition to working out with exercise balls, you can do pushups, squats, etc as well. Try doing some of these exercises at your desk if you can (with no chair or a chair that rolls around) or lay them all out on a yoga mat in front of your office door so that you can do them during a break.

-The following exercises are generally good for overall flexibility and balance: Planks, wall squats, mountain climbers, single leg squats, shuffles and step-ups. All of these exercises may be performed on a chair or couch cushion if needed. When doing the shuffle pictured in picture #9 (taken in my bedroom), I always leave one foot out in front so that I can keep it flat on the floor without putting too much pressure on my back.

-On your feet: Standing up and resting is an important part of ball work that you can't always do while sitting. If this is something you're interested in learning how to do, try walking around while holding your hands on your hips or abdomen. You can also move your feet into a lunge position for squats (see picture #10).

-If you'd like to get back to desk work after an exercise break, try doing some simple sit-ups with weights. Use a weight belt, bands or a combination of both in order to keep your torso muscles engaged throughout the entire movement. If you can't do sit ups with weights, try doing some lying leg raises as shown in picture #11. The more you can do without leaning on the ball too much, the better!

Which of these exercises are new to you? Which ones would you love it if your office had? Share your thoughts in the comments!

*Photos courtesy of and

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Tagged: abdominal exercises, ball exercises, ball work,, body weight exercises, exercise ball exercise, exercise ball workout, free weight exercises, flexibility exercises, girth strengthener exercises, home workout equipment, upper body arm toning exercises, upper body leg toning exercises, work out at home.

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Conclusion on Ball Exercises To Work At Home

What is ball exercises? ball exercises are incredibly useful for a plethora of exercises, and they are becoming more accessible as the market for similar pads expands. They help build up muscle strength, improve balance, boost flexibility and agility, increase stamina and tone muscles. They are extremely efficient for toning lower body muscles. A basic ball exercise routine has three phases of different levels to it. As you get better at the exercises you will move to advanced ones which target your abs, hips and legs even more. Here's an example:

Level One - Beginners The first level is always best for beginners. The first step is to put the ball between your knees with your toes touching the floor.

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