Not a morning person, huh? It’s already difficult enough that you have to wake up every day at 6 or 7 am for work, right? Try to fit in a fast workout over your lunch break if you dislike getting up early in the morning to work out or if you are too exhausted after work to go to the gym or even function. Try fitting a 5 to 30-minute workout into your daily routine during your lunch hour. Each of the exercises listed below should be done for 2 minutes with a 30-second break in between.
Start by standing with your feet just wider than hip distance apart. Without letting your knees extend past your toes, stoop down while sitting back on your butt. Maintain an upright posture while placing your weight on your heels. Check out this video to know how to properly do this exercise.
With your hands about shoulder width apart, position yourself in a high plank. As much as you can, lower your chest to the floor while bending your arms. Get back to a plank position by pushing up. If you don’t want to perform this exercise on the floor, do it on a chair.
With your feet hip-distance apart, start on a high plank. Now, rotate your body to the right into a side plank position with your left shoulder above your left wrist. Lift your right arm to the ceiling and keep on driving your hips up. Put your right arm down to the high plank position. Check this video to learn how to do this exercise right.
Standing Oblique Crunches
Stand with your feet hip-width apart, your elbows open, and your hands behind your head. While bending your torso up and over to the left, lift your left knee toward your left elbow. Repeat on the opposite side, bringing your right knee toward your right elbow as you bring your left foot back to the standing position.
Keep your feet on the ground and your knees tucked in. Extend one leg straight in front of you. After holding for one second, slowly reposition the leg so that the foot is once more resting on the floor. Continue with the opposite leg. Stretch each leg out a couple of times.
As far as is comfortable, raise your left leg while keeping the knee bent. Put your foot down firmly. Continue by moving the right leg. Perform a few lifts on each leg.
Seated Banded Abduction
Place your feet firmly on the floor while sitting on the seat of a strong chair. Below your knees, wrap a little band. This is the starting point. Separate your knees from one another. The tiny muscles on the side of your butt should feel this. Bring your knees back together gradually. That is one rep. The little muscles on the sides of your glutes that contract as you move your legs out to the side are worked by this exercise, which targets your hip abductors.
Seated Overhead Press
Sit on a strong chair, with your back against the chair's back and your torso upright. Don't let your feet leave the ground. With your hands facing inward and your elbows bent, hold a dumbbell in each hand at your shoulders. Lift the dumbbells overhead while fully straightening your elbows. Maintain core stability and avoid arching your back. As you drop the weight back to the starting position, slowly bend your elbows. That is one rep.
Stand with your back to a sturdy chair and your feet hip-width apart. Sit on the edge of the seat. Your hands should be shoulder-width apart on the edge of the seat. Your fingertips will round the seat's edge. Legs extended in front of you with heels on the floor and toes pointed upward as you slide your butt off the seat. Lower yourself as far as you can while slowly bending your elbows. Reduce how far you lower your body if you have pain in your wrists or shoulders. When you reach the bottom, pause, then push yourself back up to the starting position by tightening the triceps muscles in the back of your upper arm. That is one rep.
Lateral Leg Circles
With your left leg closest to the chair's back, stand behind a strong chair. The ideal distance between you and the chair is one foot. Place your right hand on your waist and rest your left hand on the chair's top. As high as you can, extend your right leg out to the side and hold. The muscles in your hips should start to contract. Starting at the hip, start clockwise circling your leg. The circles can then be repeated in an anticlockwise direction for an additional challenge. Repeat on the other side once you're done.
Feel free to take workout clothes with you at work so your work outfit stays clean and sweat and odor-free. You can also perform chair workouts while you’re doing your daily tasks. If you follow these exercises daily, you will notice a difference within a short period of time. Just be patient and persistent.