Stand with your back against the wall, start sliding your back down the wall, bending your knees until your thighs are parallel to the floor. Hold the position for 30-60 seconds and then go back to standing upright with your back against the wall. You can also cross your right ankle over your left knee while you are in the sitting position, hold the stance for 15 seconds or more and then switch with your left ankle over the right knee. Wall sits build strength and endurance.
Waiting for the elevator? Or for the printer to churn out your 200-page presentation? Why not utilise the time to sculpt your calves. Stand with your feet shoulder-width apart, and stand on tip-toes. Hold the position and then lower your feet. Try doing at least three sets of 12-15 reps.
This is probably one of the easiest things you could do to tighten your glutes, and that too without taking a break from work. Squeeze your buttocks and hold for 20-30 seconds and release. Repeat as many times as you can or as many times as your remember to.
Stay seated on your chair and raise one or both legs until they are parallel to the ground. Hold them like that for at least 10 seconds if not longer and then lower them without touching your feet to the floor. Try doing at least 15 reps. You can also tie your briefcase to your ankles or use something else to add weight to increase the level of endurance.
Stand behind a chair and grab it for support. Kick one foot back and try to touch the heel to the top of the thigh. Be gentle as slow, jerky movements do no one any good. Lower the foot and repeat with the other leg. Try doing at least 10 reps with each leg.
Written By : Bushra S Khan