Thursday, October 12, 2017

It's something we often hear: sitting down for too long can be damaging to your health, not to mention your waistline. However, the reality is that office jobs require many of us to be sitting at our desks for at least eight hours a day. That's why we've come up with some helpful exercises that you can do while you're sitting in your chair at work.
As well as being beneficial for your health, these exercises should also give you a much needed energy boost for the rest of the day.
Exercise 1: Knee-to-chest lift
Here's how:
While sitting down, keep your back straight without making contact with the chair. Keep your feet on the floor roughly in line with your hips. Now breathe in and lift your right knee up to your chest. Hold the position for several seconds before slowly lowering your foot to the ground and breathing out. Do the same thing with your other knee. Repeat this exercise 20 to 30 times on each side.
What are the effects?
This exercise helps burn fat, improve digestion and strengthen your abs.
Exercise 2: Double knee lift
Here's how:
While keeping your legs together, hold the sides of the chair with both hands and keep your back straight. Lift both knees up toward your chest while tensing your abs. Drop your knees slowly without touching the ground before lifting them up again.
Repeat this 10 to 20 times.
What are the effects?
With this exercise, your abdominal muscles are being worked effectively yet gently at the same time.
Exercise 3: Double knee lift while bending the body
Here's how:
Sit on the edge of the chair with your back straight. Hold the chair firmly with both hands and bend your body to one side (so that you're only sitting on one glute). Keep your legs together and lift your knees as you did in the second exercise. Return to your original position and do the same thing on the other side.
Repeat this exercise 10 to 20 times on each side.
What are the effects?  
This exercise is perfect for your waistline because it burns fat on each side of your belly.
Exercise 4: Bending
Here's how:
Keep your feet on the ground and lift your arms to shoulder height. Turn your upper body to the right and stretch out forward to touch your right foot with your left hand. Hold this position for several seconds before returning to your original position. Now do the same thing with the left foot.
Repeat the exercise 20 to 30 times, alternating right and left.
What are the effects?  
This exercise helps burn fat on the hips and each sides of the belly.
Exercise 5: Body lift above the chair
Here's how:
Hold the arms of the chair tightly. Extend your arms to lift yourself above the chair so that your legs and hips hang in the air. Then lift your knees toward your chest and hold the position for 15 seconds. Return to your original position and breath.
Repeat this at least four times.
What are the effects?
This exercise burns fat very quickly and tones your back, shoulders and stomach muscles. Use a chair with arms for a more intense workout.
Exercise 6: Elbow-to-knee lift
Here's how:
Sit on the chair and keep your back straight without touching the back of the chair. Now place your hands on the back of your head. Lift your right knee up and try to make contact with your left elbow. Return to your original position and repeat 15 times. Do the same thing on the other side.
The goal is to do four sets of 15 repetitions on each side.
What are the effects?
This exercise is good for your waistline as it tones up your oblique and inferior ab muscles. Just make sure that your elbow touches your knee.
These exercises are easy to do and don't take up a lot of time. As well as toning up your muscles, these simple exercises should help you feeling full of energy during the working day. Enjoy!


Post a Comment