Standing Criss Cross Crunch

1.  Stand with your feet shoulder width apart, toes pointed forward, extend both arms overhead tighten your stomach muscles as if someone is going to punch you.

2.  Lower your right elbow and raise your left knee, bringing them together on a diagonal line.

3.  Return to the starting position. Switch to the other side.  That is one repetition.
4.  Do 20 repetitions.
5.  Complete 1-3 sets.

Start the Presses! (Alternating Overhead Arm Presses*)

It's National Library Week! Let's celebrate by grabbing two books and following the directions below:

1. Stand, holding a book in each hand (click here for our Book Weight Chart) and in alignment with your ears (elbows bent parallel with the floor).

2. Looking straight ahead (neck in neutral position), press the right arm up, while keeping the left arm in place.

3. Engage the abs to keep the rest of the body stable. Make sure not to arch your back as you press the book weights up.
4. Lower the right arm to starting position, press the left arm up overhead.
5. Alternate 10-12 times.
6. Complete 1-3 sets.
7. Be sure to keep the movements slow and controlled.

*If you are familiar with the traditional overhead press (arms lifted upwards at the same time) this variation offers a safer alternative because there is less risk of pinching a nerve in the neck area. Also, by alternating the arms, one arm is holding its position while you press up with the other arm, making the move more difficult. As an added bonus, your abs and back will work harder to keep your body steady during this exercise!

Knee Lift Crunch

1. Sitting on a wheel-less chair, place feet flat on the floor with legs hip-width apart.
2. Place hands behind your head with your elbows out to the side.
3. Keep your stomach tight (as if someone was about to punch you).
4. Exhale as you lift your left knee and twist your right elbow down to meet it halfway.

5. Inhale as you come back to starting position.
6. Exhale as you lift your right knee and twist your left elbow down to meet it halfway.

7. Inhale as you come back to starting position.
8. Repeat rapidly for a total of 30 times.

Get in Shape at Your Desk

Stuck at your desk all day? We all know that too much sitting is linked to obesity and heart disease. Try fitting in these exercises during your day (on your break of course).

Seated Crunches
Targets: Abdominals

1. Sit up straight in your chair.
2. Grab hold of the armrests.
3. Tighten your abdominal muscles and then bend your body forward.

4. Stay in this position for 5-10 seconds before returning to the start position.
5. Repeat 25-30 times.
6. If your break is not yet over complete 2 sets and then go to the next exercise!

The Desk Pushup*
Targets: Arms and Shoulders

1. Stand up and face your desk.
2. Place your hands, shoulder-width apart.
3. Step back so you’re about three feet away from the desk.
4. Keeping your back and legs in a straight line, lower down until your chest almost touches the desk.

5. Push yourself back up.
6. Repeat 15-20 times completing 2 sets.

*This exercise can also be done while standing at the copy machine!