Office Work-Out Exercises - Skip the Gym lah...

Are you working too hard at office? Always wanted to keep fit and work out but can never find time for it?

If you are a office cubicle dweller in the modern day corporate world, you will realize that opportunities are abound around you to work out within that 8 hours.

Take a look at some of these great exercises that require minimal space and equipment. Heck, you don't even need to change into sports attire to do them!

Back aches? Weak lower back muscles? Try these Back-strengthening methods.
For starters, ever heard of Ass Kissing? This is an age-old exercise that needs no introduction and probably no training to execute. It's an easy feat for most, even first timers. However, it is advisable to complement this exercise with Bending over backwards. You see, too much Ass kissing will bias your back towards only trunk flexion. To strike a balance, you need to do the antagonist motion and that is trunk extension.

IPPT coming and can't do even 1 pull-up? You need to strengthen those Upper limbs then. To develop marble-hard, Arnold-size biceps and triceps - try Back Stabbing. There are 2 variations of this exercise - the High Stab pose where the action starts with hand overhead and plunges downwards. Remember to complete the rep by raising the hand overhead again. This exercise trains your biceps and triceps. The other variation is the Level Stab pose. You hold the hand at waist level, extend the elbow and retract. Trains forearms, biceps and deltoids.

If you find Back stabbing too distasteful to master, here are some other upper limbs strengthening exercises to consider - Pushing your luck and Beating around the bush. For those in management, you may not realize this but - Shooting "Arrows" - is also a very effective technique to develop strength in your wrists, arms, shoulders and upper body in general.

Weak knees? Legs looking like satay sticks? Tone those calfs and thighs with Lower limbs strengthening. The best method so far is Dragging your feet. The slower you do this, the stronger you become. The next best exercise is of course Dodging responsibility or Avoiding "Arrows". This is super intensive on the leg muscles and develops agility.

Aerobic exercises are an integral part of any fitness routine. Likewise, there are various methods you can use to train your aerobic fitness in the office. For the beginners, try the simple Jumping to conclusions. Your increased rate of breathing is a good gauge that you are doing it right. For those experienced, you can up the ante with Running in circles. Good idea to reverse the direction once a while so that you don't get too giddy. For the super-fit, try Flying off the handle. Watch that heart rate though, and never attempt this exercise if you have been diagnosed with High Blood Pressure.

To finish your session, remember to do some cooling-down routine with stretches and easy breathing. For stretching, I recommend Finger pointing. Do it with the index finger and point in all directions. If you are into Yoga, try Putting your foot in your mouth; very challenging pose, I can't do it yet. Finally, simple breathing like Tooting your own horn is a good way to call it a day.

See, the 9-to-5 office is so full of opportunities to work out. Who needs an expensive membership at California fitness? Oh wait, people go there for the social work out.