Working women generally have a lot on their plates. Between being there for friends and family, working, taking care of the home, and staying beautiful, there is much to do. Unfortunately, many women find that getting to the gym to take care of themselves is last on the list of priorities.
What if exercising didn’t have to be so time consuming, though?
There are lots of exercises for working women that can help you to stay fit without driving to the gym or paying for a membership. Many of the moves in this exercise routine for working women can even be performed at work or on break.
Try these 10 convenient and simple exercises for working women:
1. The Football Goal
- Place your elbows and hand together vertically in front of your chest.
- Slowly pull your arms apart, keeping your elbows parallel to your chest.
- Draw your arms back until you are making the sign of a football goal.
- Hold the position three to five seconds and then repeat.
2. Seated Football Drill
- Sitting in your desk chair, place your feet flat on the floor and tuck your elbows in at your sides.
- Run in place, moving your arms forward and backward and your legs and up and down very quickly in small moves.
- Do this for 45-60 seconds to get your blood flowing and your muscles awake!
3. The Tummy Tuck
- While sitting in the car, at the office, or anywhere else, sit up as straight as you can.
- Suck your stomach in and hold it, keeping your back and body straight.
- Hold for 30 seconds, then let it loose.
- Repeat at least five times in a row.
- Right after you get up or while you are on break at work, perform standard lunges.
- Start by standing up straight and then planted one foot out in front of your body.
- Lower yourself, pushing the other leg out back behind you slowly.
- When you have lowered yourself until you feel a burn, hold the position for 30 seconds.
- Switch legs and repeat a few times.
5. 60-Second Body Pumping
- Get up from your desk for a mini-break.
- Put your arms above your head and perform a jumping jack.
- Immediately bend over to try to touch your toes.
- Jump back up and jog in place.
- Bend to each side one time.
- Kick each foot up behind you once.
- Finish with one more jumping jack to get your blood pumping and re-energize your body.
6. Shoulder Rolls
- While seated, pull your shoulders up towards your ears.
- Slowly roll your shoulders as far back as you can and then move them downward.
- Draw your shoulders forward again, and then up to your ears.
- Switch the directions of your rolling.
- Keep your head straight while performing this exercise. If you need to afterwards, roll your neck as well.
7. Wrist Stretches
- Seated or standing, stick your arms out in front of you with your palms flat.
- Slowly raise just your hands up so that they are a right angle in relation to your wrist.
- Push your wrist forward without moving the rest of your body.
- You will feel a little stretch.
- Hold the position for 30 seconds, then roll your hands around and relax them.
- Repeat three times.
8. Seated Leg Lifts
- While seated, move forward to the edge of your chair.
- Lift one leg up so that your foot isn’t touching the ground and leg isn’t touching the chair.
- Without lowering your leg, extend your leg out from the knee.
- Push it out as far as you can and hold the position for 30 seconds.
- Rest for a minute and then switch legs and repeat.
9. Desk Chair Crunches
- Sitting up straight, move to the edge of your chair.
- Move away from your desk as well, since you will need room to bend over.
- Cross your arms over your chest.
- Then, without lifting your butt up, bend over until you can’t go any further.
- Return to your usual sitting position and repeat five times.
10. Arm Swings
- Grab a dumbbell for this exercise (or a stapler, tape dispenser, or desk decoration that has a little weight to it).
- While reading something or otherwise occupied, place the arm that you are holding a dumbbell with so that your elbow is on the desk.
- Swing the dumbbell in a circle motion slowly for 30 seconds.
- Switch arms and repeat. Continuing switching and repeating off and on as your work throughout the day.