Discreet Workout - in your chair! Flashcards
Transform your McDonald's burgers into buns of steel with these discreet desk workout exercises. Best of all: they take ZERO time! (9 cards)
What is an easy, discreet glutes exercise you could do seated or standing right now?
Gluteal squeezes
While sitting or standing upright, squeeze your butt cheeks as hard as you can for 10-15 seconds, then release.
Do a few reps if you can. See if you can hold it for longer!
What is an easy, discreet hip flexor exercise you could do seated or standing right now?
Hip flexions
While sitting or standing upright, lift a foot until your knee is bent at 90 degrees (or even slightly higher). Hold as long as you can, then slowly lower and switch legs.
What is an easy, discreet inner thigh & core exercise you could do in your chair right now?
Inner thigh squeezes
While sitting up straight, place a thick book or object between your knees and press your legs inwards while seated, squeezing your inner thighs for 30-60 seconds.
What is an easy, discreet shoulder blade exercise you could do seated or standing right now?
Shoulder pinch
Roll back your shoulders until your shoulder blades are squeezed together, like you are trying to hold a tennis ball between your scapulas. Hold for 10-15 seconds, then release.
Do a few reps if you can. See if you can hold it for longer!
What is an easy, discreet mid-back exercise you could do seated or standing right now?
Back twist
Sitting or standing up straight, place your right hand gently on your left thigh. Then twist and look behind you as far as you can, really pushing it. Hold for 10-15 seconds, then release and switch sides.
Do a few reps if you can. See if you can hold it for longer!
What is an easy, discreet core & obliques exercise you could do seated or standing right now?
Pelvis tuck
Sit or stand as tall as you can, while sucking in your stomach and tucking your pelvis under (to correct the “anterior pelvic tilt” that most of us have). Tuck hard for 15 seconds (or minutes if you can!).
Bonus: Do this while reaching high up to the sky, if you can do it without people staring at you weird. Be sure to “keep your shoulders down” even as you’re reaching.
What is an easy, discreet ankle & shin exercise you could do seated or standing right now?
Toe raises
While keeping your heels on the ground, lift your toes as high as they go. Either hold it for 30 seconds (or longer), or do 30 reps (or more!).
You should also feel this in the arch of your foot. Strong feet help improve agility, prevent injury, and lessen the risk of back problems.
What is an easy, discreet foot & calf exercise you could do while standing?
(e.g. waiting in line, or for a bus)
Standing calf raises
Stand on your tiptoes as high as you can. Do 30+ tiny pulses, without lowering your ankles all the way.
Feel free to gently hold onto something if you need it for balance. But over time, the less you need to hold onto something, the better your balance and feet strength will improve.
What is an easy, discreet hand exercise you could do right now to improve grip strength and agility?
Clench & extend
Make fists as tight as you can (unless your fingernails are too long), and hold for 20 seconds. Then open your hands as wide as your fingers will extend, and hold that for 20 seconds.
Try doing multiple reps, and/or holding for longer each time. Remember that a strong grip can improve your sports performance, boost your confidence, prevent injuries, and even delay tendinitis.
