Exercise at Work: I’m Strengthening My Arms At the Office!
What if we took advantage of the hours spent at the office to build up our arms? We’ll share our tips with on how to tone your arms without leaving your workstation. Operation “Muscular Arms” is activated! As a bonus, we give you tips on how to strengthen your arms at home and keep your newly-toned arms for a long time to come
Arm Muscles: Why Strengthen Them?
Building up my arm muscles could be the best idea of the year, hands and wrists included. With strong arms and a firm handshake, nothing will stand in my way: Carrying a child, picking up a heavy object from the floor, grabbing the cast-iron casserole dish at the top of the cupboard, painting a ceiling, lifting the water packs when I go shopping without a problem – and all with no back pain!
My 5-Step Programme to Strengthen Arm Muscles
With a 5-step action plan, I strengthen and maintain my arms at the office. Operation “Muscular Arms“ is launched, with simple and quick muscle-building and self-massage exercises that can be done right at work.
Step 1: I Minimize the “Bingo Wing” Effect with an Elastic Band
I wrap an elastic band around my wrists, stick my elbows against my ribs, then spread my arms at my sides and hold my elbows apart for 3 seconds before releasing. The proper rhythm? 4 sets of 10 reps.
Step 2: I Strengthen My Arms with My Office Chair
In a sitting position, with my buttocks at the end of the chair, my hands on the armrests and my elbows glued to my body, I lift my buttocks from my chair with the strength of my arms. I keep my arms up for 20 seconds then I sit down again. I aim for a series of 5, and if I feel comfortable, I hold the position for longer and longer.
Step 3: I Relieve My Arms and Shoulders with Self-Massage
Say goodbye to tension, thanks to self-massage. Sitting for a long time is no good: With a hunched back and numb arms, I need movement, right here, right now! To re-circulate the blood and warm my muscles, I leave a tennis ball on my desk and roll it over my arms and shoulders at the end of the day or as a break when I’m overworked. Afterwards, I feel great!
Step 4: I Strengthen My Biceps with a Bottle of Water
Between two meetings or when I am alone in the office, I use my 1-litre bottle of water as a dumb-bell to work my biceps. Sitting with my back straight and my arms at right angles to my body, I lift my bottle and raise it 10 times towards my chest. I then repeat it with the other arm.
Step 5: I Play Super(wo)man with My Desk
Sitting upright on my chair, feet flat on the floor, I place my hands in front of me, palms up, under the tray of my desk. I take a deep breath and push towards the ceiling as if to lift it. I hold the position for a few seconds and then release. Before starting, I make sure to check that my desk is heavy enough to try without actually moving!
I Strengthen My Arms Effortlessly
In order to maximise the effects of my muscular arm workout and to maintain the results of my fitness breaks at work, I practise good habits on a daily basis:
- I bend my arms slightly when I carry my shopping to further work on my biceps.
- I speed up the movement when I’m cleaning: Yes, cleaning windows is also a workout!
- I regularly change my shoulder bag to discreetly build up my inner arms and shoulders.
- In the car, I reach out my arms on the steering wheel and hold the position for 5 seconds at each red light.
- At the office or at home, I do push-ups on the wall, standing up to stimulate my triceps!
- I do discreet stretching throughout the day: Wrist rotations, back curls, and so on.
- I mime body combat gestures in front of my mirror – because shadowboxing is as fun as it is effective in strengthening my arms (and in my bathroom; nobody looks at me, so why worry?)!