Office work not only makes you fat, it makes you week. The old saying, “use it or lose it”, applies here. While at a client’s offices recently I saw several standing desks and exercise balls used in place of chairs, so it seems some people understand the problems (though I have reservations about using an exercise ball for a chair). The final two exercises require equipment.
Exercise Ball Crunch
The exercise ball should be the right size. The get the right size, sit on the ball with you butt just barely on the ball and lean back. Your legs should form a right angle.
To do the Exercise Ball Crunch sit on the ball with your butt just barely on the the ball and lean back, but not far enough to arch the lower back. With your arms behind your head, pull your ribs to your pelvis in one smooth movement.
This is difficult. Do just a few the first few times to get the movement correct. You should then do this morning, noon, and just before you quit work each day until you can do a full set of twelve. Then strive for three sets three times a week.
These days, if you have an exercise ball in your office or cubical, nobody will think it is strange, however, lying on the floor and doing the bicycle maneuver will transform you into a curiosity.
The Captain’s Chair
This exercise is the Reverse Crunch done in the Captain’s Chair. Start and finish with the thighs parallel with the floor.
Just like the Reverse Crunch, curl the front of your pelvis towards your ribs and slowly return to the starting position. Strive for two or three sets of 10 to 12 repetitions.
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