Has Cinco de Mayo got you cinco de-maxed out on margs and lazy indulgence? Fret not! These 10 simple deskercises will kick you back into healthy gear right from the comfort of your desk chair.
1) Leg Lifts
While seated, lift both legs until they’re parallel with the floor. Hold them straight for ten seconds, then slowly lower them, giving the floor a quick tap before raising them right back up. Repeat 15 times.
Turn it Up: Give your calves an extra stretch by flexing your feet during the 10 second hold.
Dial it Back: Lift one leg to parallel, hold for ten seconds, then switch legs.
2) Glute Squeezes
If you’ve ever wished for a tighter booty with minimum effort, this sneaky move is for you. Simply squeeze your glutes as hard as you can for 15 seconds, then release. Repeat 15 times.
Turn it Up: Hold each rep for 30 seconds.
Dial it Back: Hold each rep for 10 seconds
3) Hip Stretch
Give your hips and glutes a break with this seated half-chair. Lift your right ankle to your left knee, giving your right thigh a few gentle pushes. Switch.
Turn it Up: While your right ankle is on your left knee, press firmly into your right thigh, leaning forward from the waist to deepen the intensity. Switch.
Dial it Back: Cross your ankles and lightly press both hands into your upper thighs.
4) Thigh Press
Grab your water bottle and place it between your knees. Squeeze as hard as you can, then release. Repeat for 15 slow pulses.
Turn it Up: Double the thigh-burn by repeating your press for 30 pulses.
Dial it Back: Skip the water bottle – squeeze and release without the added barrier.
5) Shoulder Press
Release some pent-up Monday tension while maintaining a zen exterior with this subtle shoulder press. Place your hands in a prayer position right in the center of your chest, then press as hard as you can for 20 seconds. Repeat 3 times.
Turn it Up: Add an extra stretch by slowly moving your prayer position from your third eye to your belly button during each rep, still pressing with all your might.
Dial it Back: Press each rep for 10 seconds.
6) Shoulder Pull
Tired of pressing in your energy? Pull it out instead. Clasp your hands together in the center of your chest, then pull as hard as you can for 20 seconds. Be careful not to claw yourself with that manicure! Repeat 3 times.
Turn it Up: Slowly pull your hands all the way to the right, then all the way to the left for an added stretch.
Dial it Back: Pull each rep for 10 seconds.
7) Arm Circles
Stretch your arms out as far as you can to each side, then draw teeny, tiny circles in the air with your fingers. Sustain for 60 seconds. Then, repeat with medium-sized circles.
Turn it Up: Grab a paperweight for each hand to amp up your arm circles.
Dial it Back: Hold your tiny circles for 30 seconds. Rest, then hold your medium circles for 30 seconds.
8) Chair Crunches
Scoot your boot to the edge of your seat while leaning your shoulders backwards. Lift your knees slightly above parallel. With tiny pulses, pull your abs toward your knees for 30 reps. If you feel pain in your lower back, straighten your chest and aim towards the ceiling with your pulses.
Turn it Up: Straighten your legs to parallel and repeat for 50 reps.
Dial it Back: Keep the tips of your toes on the floor for stability.
9) Floating Sukhasana
Criss-cross applesauce your legs and grip the arms of your chair firmly with bent elbows. Straighten your arms to lift your sukhasna and float for 20 seconds. Repeat 3 times.
Turn it Up: Try holding your sukhasana mid-air for a full minute.
Dial it Back: Sit straight up with two feet planted on the floor and grip the arms of your chair with bent elbows. Press your arms straight, lifting onto your toes for a supported hover. Hold for 20 seconds, then repeat 3 times.
10) Chair Twists
You made it through! Complete your workout with a twist from the waist. Sit straight up with two feet planted on the floor. Place your right hand on your left knee, turning your chest to the left. Hold for 5 seconds. Switch sides. Repeat on each side 5 times.
Turn it Up: While twisted to the left, release your head back for a gentle back-bend. Repeat on the other side.
Dial it Back: Keep a hand on each knee, gently twisting side to side.
Image Credit: LifeHack