Office work has a lot of benefits. On the other hand, sitting for a long time can do harm to your health and body. An analysis of about 47 scientific research projects indicated that people who experience long time sitting can suffer from cancer, diabetes, cardiovascular diseases, and obesity.
Luckily there are six exercises that you can do at your office chair to feel fresh and full of energy. Here they are:
Exercise # 06Knee to Chest Lift |
Strengthens abdominal
muscles, improves digestion, and helps to burn fat.
Procedure:
1.
Sit down
on a chair. Keep your back straight without touching the back
of the chair.
2.
Keep your feet
on the floor hip-width apart.
3.
Keep your back straight.
Lift your right knee, and pull it to your chest. Keep your belly
sucked in.
4.
Put your hands
on your shin to better stretch your lower abdominal muscles.
5.
Do this exercise 20-30
times by alternating your knees.
Exercise # 05Double Knee Lift |
In this exercise, all of your belly muscles work efficiently and moderately at the same time.
Procedure:
1.
Keep your legs together.
2.
Hold the sides
of the chair with both hands.
3.
While keeping your back
straight, lift your knees and pull them to your chest. Your abdominal
muscles should be tensed.
4.
Place your feet down,
but don’t touch the floor.
5.
Perform this exercise
10-20 times.
Exercise # 04Double Knee Lift Combined With Body Side Bends
This workout will Shapes
your waist. Oblique muscle workouts help to burn fat from the sides
of your belly.
Procedure:
1.
Sit on the chair
edge with a straight back. Hold the chair tightly with both hands.
2.
Bend your body
to the side, and sit only on one glute.
3.
Keep your legs together,
and lift both knees to your chest as described
in Exercise 5.
4.
Return to your
original position, and bend to the other side.
5.
Do this workout 10-20
times on each side.
Exercise # 03 Bending
This exercise helps you
in burning fat on the belly sides and hips.
Procedure:
1.
Keep your feet
on the floor.
2.
Straighten your arms
at the level of your shoulders.
3.
Turn your upper body
to the right, bend, and touch your left foot with your right hand. Stay
in this position for a while.
4.
Return to the
original position. Now bend to your right foot, touching it with your
left hand.
5.
Repeat this workout for 20-30 times,
interchanging sides with each bend.
Exercise # 02 Body Lift Above The Chair
Burns fat fast. Makes
your belly, back, and shoulder muscles toned. To increase the
exercise
intensity, you can use a chair with arms.
Caution: Don’t Do This Exercise On Rolling Chair.
Procedure:
1.
While sitting
on the chair, hold the arms of the chair tightly.
2.
Lift your body above the
chair to make your hips and legs hang in the air. Use your abdominal
muscles to raise your knees to your chest.
3.
Stay in this
position for at least 15-20 seconds, then slowly return to the
original position and have a short break.
4.
Repeat the exercise
4 times.
Exercise # 01 Knee to Elbow Lift
This exercise
is really good for your waist. It makes your oblique and lower
abdominal muscles work out. To do it right, make sure your knee
meets your opposite elbow. At that moment, your upper body should slightly
turn.
Procedure:
1.
Sit on the chair
with a straight back without touching the back of the chair. Put your
hands behind your head.
2.
Lift your right knee
to your chest. At the same time, bend your left elbow to meet
your knee.
3.
Go back to the
original position. Repeat 15 times.
4.
Change the knee and
elbow, and repeat another 15 times.
5.
Try to make
4 series of each 15 lifts.
It is recommended
that you do these 6 simple exercises every day in your office.You
will not have to wait long for results! You can achieve even greater
results if you combine the workout with a healthy diet plan.
Based on materials from Brightside
