4 amazingly easy office exercises to try right now

Don't let your work stand in the way of getting your body summer ready (Shutterstock.com)

Sitting at your desk all day can result in increased fat and loss of muscle tone. Follow these exercises to help you get your summer body.

Summer is just around the corner. But while your colleagues and friends are getting summer body ready, the closest you can get to exercising is ditching the lift for the stairs to your office. 

But worry not! We here at Careers24 headquarters know you value a balance between your career and health. Use these exercises to beat the desk bulge.

Hands and arms

Shoulder raises. Raise your shoulder to your ear, hold and relax. Repeat, alternating each shoulder.

Wrist stretch. Stretch your arm in front of you with your palm facing upwards. With the free hand, grab your fingers and lightly pull them to the back. Repeat with the other arm.

Tricep dips. Put both your arms behind your back, resting on your chair and slowly raise and lower yourself.

Feet and legs

Leg extensions. While seated in your chair, raise one leg until it is levelled with your hips. Hold for as long as you are comfortable and then relax it. Do the same for the other leg.

Toe raises. With your heels firmly on the ground, lift your toes. You can do this exercise standing, but it works well seated.

Calf raises. Stand in front of your desk or piece of furniture you can hold on for balance. Raise your heels off the floor and slowly lower them.

Tip: If wearing heels isn’t enough for your calves, add extra height with the assistance of a ream of paper.

Torso

Neck rotations. Drop your chin and roll your neck in circular motions. Raise your chin up and bend your neck from side to side.

Gluteal squeeze. Tense the muscles of your rear end and hold for a count of 10.

Wall sits. Rest your back against a wall and slowly move your feet away from the wall. The wall should be supporting your back and your knees should be bent. Hold the position for as long as you can.

Tip: Increase intensity by lifting one leg over the other. Hold and exchange legs.

Ful4 l body

Pretend jump rope. Hop either on both feet at once or alternate your feet.

Chair dips. Place the palms of your hands on your chair and your feet on the floor. Move your rear end off the edge of the seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.

Chair squats. Lift your rear end off your chair and hold for a few seconds.

Caution: Proceed with care if your chair has wheels.

Working 9-5 can be tiring and stressful and often leave you feeling as though your health is slipping. By finding ways to use the office equipment as a tool for exercise, you can be well on your way to getting in shape for summer.