We may want to work out, but sometimes lack of time – or money – gets in the way! We asked Amanda O’Hare, Personal Trainer for Fitness First, to create a bespoke exercise plan that will suit you and fit into your lifestyle. And the best bit? She can even help you lose weight at work! This is the office workout where you can tone up and slim down – just by exercising at your desk. It can also work wonders at home or out in the park. So, what are you waiting for?

lose weight at work

The thigh toner 
The perfect exercise to do under your desk or whilst sitting in an armchair watching TV, leg raises are great for strengthening your lower body and slimming and toning your thighs!

All you have to do is sit in your chair and extend one leg straight in front of you, then raise it as high as you can. Hold it there for two seconds before lowering it again and this should also really work your abs and help to tone your tum! Try and repeat this 15 times on each leg.

Firm up your butt

As we all know, squats are a wonder-exercise for toning your thighs and getting a bum like J-Lo! Amanda advises that we stop slouching into our chairs, and instead squat just above your chair before you sit down and then lower yourself down slowly into the seat – you should feel a burn in your thighs! Try and repeat this 20 times throughout the day whenever you return to your desk from a trip to the kitchen, the loo or the printer.

Tame and tone your tummy
Maybe not an exercise to do right in the middle of your office during normal working hours, but a perfect exercise if you can nip to the park at lunch or at home. Sit on a chair or bench with your back straight and legs slanted slightly out to the sides. Lift your arms and legs up simultaneously – reach as high as you can. Then exhale while bringing your arms down straight in front of you to your toes. Repeat this 30 times (or more if you can manage!)

Trim down your waist
Use your morning coffee run or trip down to the post room to do some walking lunges while no one is around! Just doing a minimum of 5 or 6 each day is a great way to stretch, tone your legs, and work on your waist – your first steps towards a Jen Aniston style yoga bod!

Banish bingo wings
Amanda recommends picking objects up from the floor in a proper deadlift position when you can as this will help tone your arms and banish bingo wings – all from the office! To get in the deadlift position, bend at the knees, keep you back upright and straight and then push through your heels to return to standing.  Heavier objects will work you harder, but just getting into the habit of bending without arching your back is a great move and will also help prevent injuries from lazy lifting. This also works great if you’ve got small kids at home that will sit still long enough for you to lift them 😉

Improve your posture
Finally, Amanda added, “I always think that being in the office is a good place to work on improving posture, as back pain is often an issue for people.”
“Imagining a string is lightly drawing the belly button through to the back is a great way to work on strengthening the core on a daily basis. Learning to breathe normally whilst doing this is also important – one way you can improve your breathing is to draw in your tummy to what feels like 100%, then ease off the squeeze by half, then by half again.”

So there you have it – the exercises to help you lose weight at work and at your desk the day!

Give them a go and let us know how you get on on our Facebook page!

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