5 ways to work out in the office (no equipment needed)

Most of us end up spending 10 – 12 hours of the day at office. And after spending half of the day in front of the computer, we crib about not having enough time to work out in the gym or at home. But not any more! Ashishh Gupta, fitness expert and director at Gold’s Gym, Gurgaon, shares simple tips to exercise at work.

Desk push-up: What can be more interesting than using your desk for working out? Stand by facing your desk and place your hands shoulder width apart. Now, slowly lower your torso towards the desk, wait for few seconds and get back to the starting position. Repeat several times and increase the reps every day to strengthen your arms and shoulders.

Glutes: An excellent way to tone your body, glutes can help you to lose weight as well. To start with this, simply squeeze your buttocks, hold for five – 10 seconds and release. Repeat this until your feel the stretch or the glutes tire. Do this regularly for amazing results.

Leg curl: A simple and effective way to break your sedentary life at work is to try leg curl. To do this, straighten one leg and hold it for five seconds as you sit in the chair. Now, lower the leg to the ground without letting the feet touch the floor. Repeat this with other leg. You can even simultaneously lift both the legs. Do 15 reps.

Tricep dips: Start by standing at the edge of the desk such that your back faces the desk. Place your hands on the desk with your hands shoulder width apart. Push your legs slightly in the front and slowly raise your body up and down in 90 degrees.

Shrugs: Stand with your back straight against the wall. Now, push your shoulder up and freeze for five seconds. At this time, you might feel a stretch in your shoulder trap muscle. Repeat it eight to 10 times in three sets. Make sure you do this regularly as it strengthen the shoulder muscles and back.