3. Abs and Glutes Squeeze
Next time you’re zoning out during a conference call, stand up and alternate contractions between your abs and your glutes. Contract your abs for a second, then relax. Contract your glutes for a second, then relax. Do that 30 times. Or, if your boss is really on fire with his clichés and tangents, go for 50 times. You’ll burn calories and strengthen the muscles in your stomach and tone your rear. If your female coworkers happen to notice, you can just add, “boosted company morale” to your next performance review.
4. Stand on One Leg
OK, so you’re standing up whenever you take phone calls. Now, add this twist: for the first half of your day, stand on your left leg when on the phone. For the second half of your day, stand on your right leg when on the phone. Assuming you do the same amount of phone business in the morning as you do in the afternoon, you’ll work both hips, create symmetry in your body, strengthen your core and improve your balance. You’ll also make those dreaded calls to IT a little more interesting.
5. File Cabinet Stretch
Whenever possible at work, stretch. The traditional ones are a good start. Touch your toes. Put your hands on your lower back and lean back. Grab your ankle, pull it up near your butt and stretch your quad. Here’s one other great one: go to the tallest file cabinet near you. Put your hands on top of it. Keep them there and walk backwards a couple feet. Stick your butt in the air. Hold that for 30 seconds. It will stretch your whole posterior chain (back, glutes, hamstrings). It’s similar to a Downward Dog yoga pose, but—like a gym with actual showers—it’s a lot more practical for the workplace.
Jay Cardiello is Made Man’s fitness and nutrition expert. As a top certified strength and conditioning coach, personal trainer and sports nutritionist, Cardiello has helped Hollywood A-Listers, Fortune 500 CEOs and NFL players sculpt the best bodies of their lives. Learn more at jcorebody.com. Got a question for him? Email us here, with ASK JAY in the subject line, and he’ll do his best to address it in a future column.