A workout for sitting at your desk

By Daisy Carrington | dcarrington@am-ny.com

April 30, 2008

Jan Griscom, a personal trainer at the Sports Center at Chelsea Piers, demonstrates five exercises you can do in your office while sitting by your desk. (Kristen E. Olson, KristenOlson / April 29, 2008)

Ever wonder why you don't have Madonna's rock-hard abs or Beyonce's Amazonian legs? Take this to heart: If they were stuck behind a desk for eight hours a day, they probably wouldn't look quite so fabulous. Never fear, Jan Griscom, a trainer at the Sports Center at Chelsea Piers, has devised a workout you can do at your desk.

1. Twisted chair sit-ups

While sitting at your desk, move your hips forward in your chair. Tilt your hips back until you feel your abdominals engage. Bring your arms across your chest and rotate slightly side to side. This works the abdominals, particularly the obliques. Start with 10 repetitions on each side. Increase the number of repetitions as you become more accustomed to the exercise, ultimately targeting three sets of 25 repetitions on each side.

2. Chair squats

Stand up with your feet hips width apart. Bring your abdominals in and squat down until you almost touch the seat with your rear end. Hold for a count of 10, then stand back up. Begin with 10 seconds, working up to 20 seconds. Add a second and then a third set as you become less challenged.

3. Desk push-ups

Stand up and lean onto a wall or your desk at a 45-degree angle. Place your hands shoulder width apart. Do a push up while keeping your abdominals tight. Begin with three sets of 10 repetitions, working up to three sets of 20.

4. Leg pulses

To work your inner thighs and quads, place a tennis ball between your knees. While sitting in your chair, move away from your desk and lift one foot off the ground holding the ball firmly in place using your adductors. Extend the leg that is off the ground, holding for a count of six each time you straighten your knee. Perform 12-15 repetitions. Repeat with the opposite leg.

5. Office bicep curl

Perform bicep curls by holding your briefcase in one hand with your palm toward the ceiling. Allow the upper arm to stay next to the body as you bend your elbow and bring your hand with the briefcase toward your shoulder. Repeat with the other arm. Perform three sets of 12-15 repetitions.