#ExYourExcuse: Anytime exercise for the workaholic
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#EXYOUREXCUSE: ANYTIME EXERCISE FOR THE WORKAHOLIC

Max Bupa

12 November 2019

Too busy to hit the gym? Even short bouts of exercise can make you lose weight and stay fit. All you need is a bit of space and a few minutes. 


Kitchen, parking, office and even the elevator. Here are the top 5 anywhere, anytime exercises when you are in the rush hour or on-the-go:

 
CALF RAISES FOR RAISING YOUR LEG STRENGTH
 

This is an easy exercise, which you can do just about standing anywhere. Simply stand on the edge of any ledge or platform and then just raise on your toes followed by lowering your heels for a few seconds. 


This exercise helps to stretch and strengthen your calf muscles which stabilizes your lower body. Do at least 20 to 30 repetitions a day.

 

BE ON THE EDGE OF YOUR CHAIR WITH THE CHAIR DIPS
 

You spend a long time sitting on that chair every day. Now try working out on it. Yes, it’s possible with an exercise called the chair dips. It’s an excellent exercise for strengthening your triceps. Start with a chair in front of you. Now, face the opposite side and sit on the edge with your hands behind the hips. 


Make sure your shoulders are width apart and straight. Slowly lift your body with your feet forward. You need the right posture with your chin up and chest out. Don’t bend your knees beyond your toes. Next, lower your body bending your elbows not more than 90 degrees. Extend your arms so that you are supporting your body weight. Try to do 3 sets of 10 to 12 repetitions.

 

LUNGE YOUR WAY TO GOOD HEALTH
 

Lunges can be done anywhere. At work, in a mall or even while walking towards the parking lot. The best part is that it involves using your own body weight. Yes, it requires no equipment, just your strength and flexibility. Start with your feet apart in proportion to the hip-width. Step a long way forward with one leg. 


Put your weight on the front foot as you lower your hips. Lift your back heel while keeping your front foot flat. Keep lunging forward till your back knee is almost on the floor. The front knee has to be placed directly above the ankle. Make sure there is a 90° bend in both the knees. Now push yourself back up and you are ready to go with the other leg.

 

PLANK IT UP
 

Planks are probably one of the best exercises to get your core and back muscles in shape. And guess what? All you need is just the floor. 


Get into a pushup position on the floor. Now bend your elbows 90 degrees and let your weight rest on your forearms and toes. Hold on to this position as long as possible and feel your core burn. Start with 30 seconds all the way to 2 minutes. Get your fitness on top with each plank.

 

ARM YOURSELF WITH ARM CIRCLES
 

One of the best exercises to strengthen your arms and shoulders. Arm circles are all about stretching your arms all out and then rotating them clockwise and anti-clockwise. These movements help train the shoulder muscles, biceps and triceps to work in tandem. To build more resistance you can pick up two objects like light dumbbells or even two books or folders on either side. No fuss, just more muscle. 


So, the next time you are too “busy”, these 5 simple exercises will help keep you in shape no matter where you are.

 

 

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