More and more people work at jobs that require them to sit at a desk for long periods of time.
However, sitting for a long time can be devastating to both your health and your waist size.
But there are some things you can do, even if you’re in the office or at home, for that matter.
Here are six exercises that everyone can do — and best of all, you don’t even have to get up.
1. Knee-to-chest lift
How to do it:
Sit with you back straight and not touching the back of your chair. Keep your feet on the ground and as wide apart as your hips. As you exhale, lift your right knee to your chest. Hold a few seconds before slowly releasing your foot to the ground while breathing out. Now, do the same with your left leg.
Repeat 20–30 times on each leg.
This exercise helps you burn fat, improves your metabolism, and strengthens your abdominal muscles.
2. Double knee lift
How to do it:
Straighten your back and hold each side of the chair with both hands. Then, hold your legs together and bring both knees simultaneously against your chest. Keep your stomach muscles tense and slowly lower your legs without touching the ground before lifting them again.
Repeat 10–20 times.
This exercise works your stomach muscles in an effective yet gentle manner.
3. Double knee lift with side bends
How to do it:
Sit on the edge of your chair with your back straight. Hold your chair firmly with both hands so that you’re sitting on one glute. Hold your knees and lift them to your chest and then lower your legs without touching the ground before lifting again.
Repeat 10–20 times on each side.
This exercise is perfect for those who want to trim a little at the waist.
4. Bends
How to do it:
Keep your feet on the ground and lift your arms to shoulder height. Then, twist right and stretch forward to touch your left hand to your right foot. Hold the position for a few seconds before returning to the starting position. Then do the same motion on the other side.
Repeat 20–30 times and change sides between each bend.
This exercise burns fat on both your hips and stomach.
5. Body lift
How to do it:
This exercise requires a stable chair with armrests. Hold the armrests firmly and then stretch your arms while lifting your entire body from the chair so that your legs are in the air. While hanging in the air, raise your knees to your chest and try to hold the position for 15 seconds. Then slowly lower yourself and breathe.
Repeat four times.
This exercise burns fat effectively and gives you a well-toned back, shoulders, and stomach.
6. Knee-to-elbow life
How to do it:
Sit down on your chair with your back straight without touching the back of the chair. Place both your hands on the back of your head. Then, lift your right knee and try to touch your left elbow. Return to your original position and repeat with your left knee and right elbow.
Do four sets of 15 lifts on each side.
This exercise is very good for your abs. Just make sure your knee touches your elbow.
These exercises are easy to do and don’t take much time. In addition to getting a well-toned body, you’ll feel full of energy all day long. Why not start a routine at work and save time at the gym?
Share these smart exercises with everyone you know. They’ll thank you later when they get a flat stomach!
Published by Newsner. Please like.
