Quick & Easy Exercises For Home and Work

April 13, 2014

We are constantly being told to exercise more which is all well and good but so many of us now work such ridiculous hours that finding even a small window of time to take exercise is impossible. Most of us have adopted the usual suspects such as walking upstairs instead of taking the lift or walking as opposed to taking the car but while these are undoubtedly beneficial they really aren’t enough.

Exercise is not only beneficial for your body but also your mind, and with stress levels reaching crisis point thanks to our hectic lifestyles, this is as good a reason as any for forcing yourself to make a bit of time to do some exercise. The following are 5 simple exercises, which give a full body workout, that every workaholic should make the effort to incorporate into their lives, for the sake of both their bodies and their minds.

Tricep Dips

tricep dips

Sit on the edge of your chair with your hands beside your thighs, knees bent and feet flat on the floor. Slide your bum of the chair and lower yourself down, not letting your elbows bend more than 90° then push yourself back up. Start off with a couple and built up. As you get stronger having your legs out in front of you will improve the intensity.



When done correctly crunches are great for the abs, done incorrectly and you can damage you neck when you jerk it to achieve the ‘crunch’. Start by mastering the sit up by keeping your hands behind your head and you elbows back as you use your stomach muscles to lift the chin and head towards the ceiling. Once this is mastered lift one or both legs off the ground and bring it or them towards your elbows. This is an exercise that should be done gradually to ensure there is no injury.

Press Ups

press ups

The standard press up position in to have your hands level with your shoulders but if you splay them out slightly you will get a better shoulder and chest work out and if you have them in a bit you will work your shoulders and triceps. If you have poor upper body strength these are best incorporated after you have mastered the tricep dips.

Calf Raises

calf raises

These can be done any time and anywhere as long as there is a raised surface, making a stair or step perfect. Stand with your feet together and only the toes on the step with the heels out over the edge. If you have poor balance hold on to the railing for support. Standing straight, lower your heels down below the level of the step then back up again, as you progress you can stand up on your toes as opposed to having your feet flat.



Squats are one of the great quick exercises for home for both toning, muscle building and cardio. Start off standing straight with feet apart in line with your hips. Now bend the knees and come back up again. Only do a slight dip to start with and build up gradually.

If you regularly indulge in a few reps of these workouts everyday, whether you are lounging around at home or working on a desk, it’s possible to achieve a toned, lean figure for the warmer months without hitting the gym as often. At Shumaila’s Hair & Beauty, we specialise in Body Wrap Inch Loss Treatments which help kick start the lymphatic system, detoxify the body, dissolve fat deposits and complement your current workout routine and healthy eating. Expect to loose a few inches off the stomach, hips, thighs and arms after the treatment.