How to build strength when sitted?

monkeystar started this discussion · 8/5/2009

Hi everyone! While I am still waiting for my pole to arrive 😠 , I would like to know if you had any ideas of some exercises to do at the office to build a bit of strength. 😎 As it is summer time ☀️ it is very quiet now at work, and I am all day long sitted on a chair, in front of my computer... For example I am doing like: sitting at the back of my chair, lifting up and down both feet for the abs... or some arm moves (which more "difficult" as these are big moves that my collegues could notice...), ... and don't laugh, but when I go to toilets I try some series of lifting my legs straight, up and down 😳 ... these kind of things. I want to prepare myself a minimum for when the pole arrive... Thank you in advance for your ideas!!! 😬

6 replies

SissyBuns · 8/5/2009
You can do push ups against a wall or on your desk. You can do dips off of your desk or your chair (if it doesn't roll, LOL). You can do flutter kicks (scissors kicks? can't think of another non-army name for them) from your chair to work your abs. I want to stress the pushups. They're great for strengthening your arms back and chest. You can do them with your arms out wide, in close, or shoulder width apart. If you're willing to get on the floor, you can do all kinds of ab work or if you only want to put your hands on the floor you can do planks. Those will keep you relatively clean and ready for work lol 😉
amcut · 8/5/2009
I know in every office I've worked in, I would be SERIOUSLY impressed if I saw the woman next to me with her pink dumbells doing tricep extensions. Just my opinion- but I wouldn't think it was anything ridiculous- just dedicated and glorious. I mean, how many of us have filed our nails while on the telephone? Or written out a grocery list? but worked out? COME ON. That's awesome. You could always get one of those exercise balls to replace your chair. Lots of companies do that, so you can just pretend you're on the cutting edge. 🙂
Tine007 · 8/6/2009
You could always get one of those exercise balls to replace your chair. Lots of companies do that, so you can just pretend you're on the cutting edge. 🙂 I have an exercise ball as chair and love, love, love it 👍 I find it much more comfy than a chair, much nicer for the back, and I sit straight without using a backrest anyways. I guess it's not super strength training, but gently works core/back just from sitting and balancing. While working I throw in some hip circles and hip slides, pelvic tilts front/back or balancing with the feet off the floor/legs stretched out. More noticeable, but my colleagues got used to it: light crunches while on the phone (with headset 😉 ), shoulder/neck stretches (great when working at the computer anyways, have your colleagues try some 😀 ), arms over head bending from side to side, chest slides and circles, and sometimes I stretch my back lying backwards over the ball You also find me sometimes sitting cross-legged or kneeling, but then with at least one hand on the desk... If I really need a break from the computer I take my poi and go spinning outside for 10 min or so 😂 🫡 Tine
Hockey_Soldier · 8/6/2009
If you spend time on hold then try a static contraction of your abs. Contract like your in the up phase of a sit up but the trick is to find the kind you can do while still breathing (normally!). Time yourself how long you can hold it for and try to beat it in like an hour or so. Also calf raises while at the copy machine are pretty common place now... If kneww extensions get too easy and you can knock out like 100 of them in a row then find yourself an inexpensive latex workout band. Create a loop for your foot and have it sit about your ankle while the other end is teathered to a main support of your chair. The band should create some resistance and actually make your muscles fire in order to extend your leg out in front of you. Start with very light tension and gradually shorten the band to make it more difficult. Also remember to switch legs lol! Keagles aren't exactly weightlifting but can amuse you for a while without anyone noticing loL!
monkeystar · 8/6/2009
Thank you all for your advices!!! Well actually there are so many things I can do... I like the idea of the exercice ball, moreover I don't have a straight posture so that could help... The only thing is that I am a little shy about bringing it to work... but hey, that will make someting for them to talk about (they might make a fool of me for some month... but hey, they will soon get used to it). Thanks again, I'll definitely use what you said!
Veena · 8/6/2009
During your lunch break you could go for a walk and do walking lunges....I know its not while sitting but..... Sitting is a great time to work on good body alignment. 🥂 Sitting on sits bones, they are under the smooshy part of the butt cheeks 😉 (not sticking out the butt/arching back, and not rounding the back) but juuust right. Chest lifted (think long spine) Abs lifted and belly button pressed to the spine. Shoulders back and down (not rounded forward) Neck long and lifted (not pushing the chin forward, or pulling it way back) No, these are not really the muscle building moves, 💪 I think you were looking for but, these are great for pole dance, because good alignment and form prevents injury AND keeps back pain and headaches away 🥂