Day 24 - Ab Twists

Difficulty - Moderate
Muscle Groups Addressed - Rec

Now come on, baby... and do the twist!

Why anyone would purchase this nonsense is completely beyond me: http://amzn.com/B004G7D5GO

Let me show you a much easier (and arguably more effective) way to work your abdominals and obliques, right in the comfort of your very own desk chair!

Rotate around the ribcage. Any weight under 10 pounds will do. Keep your knees glued together. Stabilize from your hips to your ankles. Exhale as you rotate, inhale as you come to the center. Avoid rounding out the back. Remain in a tall, upright position. Avoid hunching forward at the shoulder blades.

To perform at your desk, sit tall in your chair and lift your legs up so that they are parallel to the floor (see Day 4 post!). Now slowly rotate your torso from side to side, tapping your arm-rests with your elbows if you have them (arm-rests that is... hopefully you have elbows).

Day 2 - Chair Pose

Difficulty - Easy
Muscle Groups Addressed - Thighs, Shoulders, Chest

Utkatasana, or the Chair Pose, is an excellent beginners Yoga pose that can be performed anywhere, especially at your desk. Start the pose in a standing position with your feet close together. Drive your heels into the ground as you extend your hands upward and bend at the knees. Lower your butt down to a seated position and tilt your body forward, taking care not to over-bend. The empty space between your thighs and your stomach should form ~90 degree angle. The natural tendency is to over-arch the back, so do your best to keep your back straight and your ribs out. Breath gently as you hold the position for at least 30 seconds. You should feel the burn in your thighs and your shoulders as you extend your hands to the sky. If you need to lessen the tension in your shoulders, bring your arms down and hold them parallel to the floor.