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Get Rid of Job-Related Jiggle

Firm your arms, abs, and butt at the office! This sneaky workout is so quick (just 10 minutes!) your boss will never know you're exercising at your desk.

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Blade kiss and circles
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
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Blade Kiss and Circles

What you'll need: A desk, a chair, and a pen

Targets: Shoulders, upper back

  • Sit straight on chair with feet and legs together, abs engaged, arms extended at shoulder level in front of you, palms down.
  • Draw shoulder blades together to make them "kiss"; relax shoulders. Do 5 reps.
  • Keeping arms extended, make 10 apple-size circles with hands. Do combo 8 times.

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Parallel

Targets: Thighs

  • Stand with feet together behind chair, holding onto its back with both hands.
  • Lift heels off floor to rise up on tiptoe, squeezing thighs together.
  • Keeping abs engaged, back straight, and heels up, rotate lower body to left.
  • Bend knees slightly and move body down and up 1 inch; do for 1 minute.
  • Lower heels. Repeat, rotating to right. (For an extra challenge, place a piece of paper between thighs, and don't drop it!)

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Straight-Arm Squeeze

Targets: Shoulders, triceps, back

  • Sit up straight on edge of chair with feet and legs together, abs engaged, arms extended behind you, palms in.
  • Squeeze arms in against chair back; release. Do 10 reps. On last squeeze, move arms up and down 1 inch; do 10 reps.

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Leg Curl and Press

Targets: Butt, hamstrings

  • Sit up straight on left side of chair's edge with feet together, abs engaged.
  • Bend left knee (calf beside chair, parallel to floor), and place pen behind it.
  • Hold sides of chair, flex left foot, and curl left heel up toward seat. Do 5 reps.
  • Holding curl, press left leg back 5 times; repeat circuit. Switch legs; repeat.

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Standing Pretzel

Targets: Obliques, hips

  • Stand behind chair, right hand on its back, left hand behind head, elbow out.
  • Raise right heel off floor, bend left knee and lift out to side at hip level 20 times.
  • Keeping left knee raised, bring left shoulder toward hip; release. Do 20 reps. Switch sides; repeat combo.

Originally published in FITNESS magazine, October 2008.

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8/20/2012 07:52:41 PM Report Abuse
JWRobin wrote:

To echo melissakatz3's comment, could you offer smaller versons, perhaps instructions only, of these exercises on one page for print outs?

9/28/2011 11:54:19 AM Report Abuse
melissakatz3 wrote:

how do u print these? it only lets me do a page at a time

6/22/2011 09:47:51 AM Report Abuse
oscarp2u wrote:

this woman looks so good , shes healthy, sexy, and well it was an instant crush. Thanks you made my day. weird guy

12/2/2010 02:34:12 PM Report Abuse
jules602 wrote:

Thanks for having a real model! She's lovely, and is what many of us look like!

11/22/2010 06:16:03 PM Report Abuse

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