Work your body during a break


Abductor squeezes

1 Sit on the chair, legs slightly apart, keep your back upright and tighten your tummy.

2 Squeeze thighs and knees together. Hold the position for two seconds and release. To improve the move, hold a book between your thighs. Pull your tummy tight while doing the exercise to work abductor muscles and abdominals. Repeat 10-15 times.

Knee squeezes

1 Sit upright on the edge of the chair, with legs slightly bent and heels on the floor.

2 Tighten your tummy, straighten your legs and squeeze knees together. Hold for two seconds and relax. Repeat 10-15 times. It’s great for people with knee injuries or flabby knees. Lift legs while knees are straight for increased quadricep muscles workout.

Seated rows

1 Sit on edge of the chair, with feet flat on the floor, and lean slightly forward with a pulled-in tummy to support your back. Make fists and straighten your arms in front, angled slightly down.

2 Pull elbows backwards past your sides, squeezing your shoulder blades together – don’t tense your shoulders. You can hold weights such as board erasers, small books or coffee mugs. Repeat 12-15 times. It works middle and lower back, biceps and sides.

Leg Curls

1 Sit on the chair with a pulled-in stomach and feet flat on the floor. Hold the sides of the chair.

2 Slowly bend your legs backwards, curling them under the chair to work your hamstrings.

Hold for two seconds and return to the starting position. Repeat 15-20 times. It’s important to tighten your tummy because your abdominals will be activated as soon as you lift your legs off the floor.

Wrist Curls

1 Stand upright (your knees could be slightly bent for support), with feet flat on the floor. Keep your elbows tucked into your sides. Make fists and hold them slightly in front. Now follow either step 2 or 3 or do both.

2 Downward curls Move your wrists up and down (as if starting a motorbike) while keeping

arms straight. Repeat 15-20 times.

3 Upward curls Turn your palms upwards and move your wrists up and down. This is great for working your forearms. Repeat 15-20 time

Calve raises and toe lifts

1 Sit upright on the chair, tummy pulled in and legs hip-width part. Place your toes on the floor and lift your heels.

2 Lower heels, lift toes and lower toes, tapping your toes as they move down. Repeat 15-30 times. It stretches calves and shin muscles and helps loosen tight ankl

Neck rolls

1 Stand or sit upright, with shoulders back and hands loose at your sides. Bring your left ear down towards your left shoulder.

2 Roll your head down and around to the other side. Repeat 5-10 times. Repeat from the other side. This movement releases tension in the neck and shoulders.

Isometric chest squeezes

1 Stand upright, with tummy tight and palms at your chest, and lift your elbows to form a triangle at chest height.

2 Press your palms together. Hold for two seconds and release. Repeat 10-15 times. This is a great exercise for chest and bicep muscles

Knee lifts

1 Stand upright with shoulders back and arms relaxed. Keep your feet parallel and flat on the floor.

2 Pull in your tummy, slowly lift your leg to a 90-degree angle and hold for two seconds. Slowly lower your leg and repeat with the other leg. Repeat 10-20 times. It’s a great exercise for abdominals, hip flexors and quads. It can be done seated or standing.

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