by David James

Created on: October 10, 2008   Last Updated: January 13, 2009

A quick work out is worth a mile run or a jog in the local sports stadia. Recently, I began up a quick work plan and after intense research and seeking the easiest but most effective work outs, finally managed came to achieve some real good quick exercises. Anyone can try them out anytime anywhere. However, I would say, preferably in a setting which allows ease and comfort so as to avoid freak accidents or workplace problems.

1) Are you in the office?

Then you can try this out.

Pull back your chair, gently push your back toward the seat, and Flex your arms sideways. Breathe in and out twice, un-fold your full length arm and slowly open them full length. Slowly fold them towards your chest then firmly open them wide again. Repeat this five times. The exercise relaxes your lower back and neck as well as your chest. It firms your arms and strengthens your muscles.

2) Still in the office?

Pull back your chair, lean on it gently then let your back heavily lean on it. Push your torso toward the base where the seat and the back of the chair are. Then gently straighten your legs. Let them be straight and completely perpendicular. Slowly lift them an inch from the ground and then ease them down. Make sure you are not tense. Don't allow the muscles to be tense. Relax and then gently and slowly lift them up and down for about five times.

This relieves tension on your lower back and improves your leg muscles. You relax and feel great. It's a great source of concentration and also helps wad off your dozing on the office chair.

3) If you are in the bed, then there is a lot that you can do as well.

Lie on your back. Make sure you are comfortable and relaxed. Spread your legs at least four inches apart. Push your arms up toward the head. Start by lifting each leg up high as possible. Do it is in intervals of five lifts to the right and five lifts to the left. Then stop and begin lifting them up both, first as gently as possible.

This exercise strengthens the muscles of your stomach. They give you a wonderful six pack if you take them as a habit. They also help stabilize and strengthen the abilities of your torso or rather your lower back.

4) Are anywhere and you are stiff?

The neck and the shoulders are the most tension filled parts of the body. So here's how to beat the stress out of them.

Sit or stand up ramrod straight. Make sure you are completely at ease. Lower your neck; or rather move your head as if you want to look at the top most button of your shirt, (The tie button). Then gently lift your head up and stretch your throat as if you want to stare at the stars behind your head.

Repeat this for about five times.

It replenishes your neck and relieves the tension along the neck.

Your shoulders are also very tension filled.

So begin by standing at ease. Lift up your arms up high and make as if you want them to be perpendicular. Gently but firmly, lower them but not to the point of them touching your lower torso. Do this for about ten times. You should loose the tension and feel both great and relaxed. This strengthens your breathing ease, chest and should muscles.

You can do this, anywhere.

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