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For this exercise you need an office chair that wont roll away from you.
Pam the office. Hold a water bottle in your right hand and with abs in and spine straight curl bottle towards shoulder for 16 reps. Scoot up to the very front edge of your chair place your legs out in front of you and place your hands on either side of your hips fingers pointing towards your desk. See how to do each of these exercises.
Lower yourself down toward the wall keeping your abs tight to maintain a straight line from your head to your toes then push back up until your arms are straight but not locked. Straighten the arm and lower down repeating for 12 reps on each arm. The good news is its possible to break up all that sitting with small bouts of exercise even if you dont have access to an office gym or your only option for exercise is at your deskwhile.
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