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With increasing workload and constant pressure to impress the bosses in hope of a promotion, leaves us with no time to take care of ourselves. This leads to loss in appetite, tiredness, deteriorating health and much more. So, it is very evident that it’s immensely difficult and nearly impossible to accommodate a gym or an exercise session. Therefore, here are 7 easy exercises you can do to maintain your health while crunching those deadlines at work.

1) The Leg Raise


(Source: fashionlady.in)

How to perform: While sitting on the chair stretch out your legs and raise them such that they form a right angle(90 degree) with your torso. Hold them for 5-10 seconds and then put them down without letting them touch the ground. Perform 15 repetitions. You can do both the legs together or alternatively, either way. No one else would even realise that you are doing leg raises under the table.

The leg raise is an extremely effective and powerful exercise which works your core ab muscles. But hey! Don’t expect to have those perfectly cut six packs, which John Abraham flaunts, because he doesn’t work out in the office chair for sure! But this exercise will definitely strengthen your ab and core muscles, which will be beneficial to your health.

2) The Chair-seated Toe touch


(Source: The Filipino Expat)

How to perform: While you’re seated on the chair, stretch out your legs with your heels touch the ground and feet parallel to your torso. Then slowly stretch out your arms and try touching your toes without bending your knees. Do this for 15 times.

This exercise is a modified version of the traditional standing toe touch. This is an excellent exercise for improving flexibility and motor movements.

3) Anuloma Vinoloma Pranayama


(Source: theayurveda..in)

How to perform: Put your right thumb on your right nostril and press so that air cannot pass and breathe in from the left nostril. Then hold the breath, and using your right middle finger, press against the left nostril and breathe out through the right. Again, breathe in from the right one and breathe out from the left. Do this exercise for 10 minutes.

This is one of the best exercises given to us by our ancestors who invented yoga. This exercise is the best and easiest stress buster and helps cure depression, anxiety, etc. It also helps cure lung diseases like bronchitis, asthma, etc. As well as reduce headaches caused from sinusitis or migraine.

4) The Silent Squat


(Source: bodiempowerment.com)

How to perform: When you’re seated on the chair, just raise your buttocks a few centimeters above the seat such that your entire body weight is handled by your legs and the balance maintained by your core. Hold this position for 30 to 60 seconds. Sit back on the chair again. Repeat this for at least ten times.

This exercise is basically called the half squat mainly performed to strengthen the core muscles, glutes, hamstring and thigh muscles. This exercise can be done without anyone knowing that your workout session is on. That is why it is called ‘the silent squat’.

5) Take the stairs


(Source: The Indian Express)

How to perform: Haha! Just motivat yourself to climb the stairs. That’s all that can be said.

Trust me this will actually have large scale health benefits for your body. It will also help you be more active and on your feet. Taking the stairs would strengthen your leg muscles, pump up your cardiac muscles and also make you lose weight. Moreover, you taking the stairs would make you stand out from the crowd who are in rush to get into the elevator.

So these were 5 exercise you could perform at your workplace with not many people realising that you’re doing so. This will help you remain fit and healthy and without spending any extra time or money for it. So, Best of Luck!

And Do let me know if this has helped you in the comments section.


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