That’s it! You don’t have any more excuses not to exercise, because now you can work out literally sitting down, while working at the office. So, here are ten exercise you can do sitting on a chair.
This is the easiest exercise that you can do sitting in the chair. You can train this muscle anytime, anywhere, if you want a flat stomach. Stand straight with your hands on your hips and pull your belly. Count to ten, then relax for two second and repeat the exercise. As the abdominal muscles are stronger and the exercise feels lighter, increases its duration to 30. Do it whenever you can.
2. Bulging buttocks
Tighten your buttocks and tighten as much as you can until you count to ten. Relax and repeat fur times. You can do the exercise seated or standing, in any time of day, while waiting for the subway or working on a report for work.
3. Stretches for your lower back
Do you feel back pain from too much sitting down? Forget about them with these simple exercises from a sitting position. Lean from the core, with arms stretched toward the floor, as much as possible. Hold for a second, then return to starting position. Repeat the sequence five times, at least once a day or whenever you feel like it. Remember that resting does not help with back pain.
4. Toned thighs
Sit on a chair with your hands behind your head. Lift your left leg off the floor, trying to touch your knee with your right elbow. Repeat ten times, then resume the sequence with the other side (right knee – left elbow). Do two sets for each arm.
5. A straight back
This exercise is the solution to the problem of incorrect posture, crooked shoulders or neck pain. From a sitting position, get your hands back and pick them up, stretching pecs. Hold the position for 15-20 seconds, with your back straight and chest out.
6. A thin waist
To work your waist and back, sit up straight in a chair, with your legs crossed (right leg on left leg). Twist your torso to the right, moving your left shoulder toward your right shoulder forward and back. Hold until the count of five, then repeat for the other side. Exercise 2-3 times a week (this exercise is not advisable if you have a spinal condition).
7. For a firmer bust
These exercises are as effective as push-ups. For them, you need an office chair on rollers. Sit on it and lift your legs off the floor while catching the table top with your hands underneath. Pull your body up to the edge of the table using the force of your arms, then push yourself back 10-15 times. Repeat.
8. Strengthening the pelvic muscles
This exercise is important for women of all ages. While sitting comfortably on a chair, tightens the muscles you use to stop urination. Repeat 10-15 times with a few seconds pause. And while doing this, avoid holding your breath or tighten your buttocks.
9. Toned thighs
This exercise is better than any machine at the gym for training thighs. While sitting, raise one leg 20 cm above the floor and keep it so to the count of 20, then raise the knee 20 times. Repeat with the other leg, two sets, three of four times a week.
10. For inner thighs
At the end of the day, tone your thigh muscles, even while you watch your favorite TV how. Seated, with legs bent and feet on the floor, put a pillow between your knees and squeeze it as hard as you can until you count to ten. Relax and repeat four or five times.
It doesn’t get any easier than this. With some small changes (as you can see, we are promoting small steps and not drastic changes) in your diet, you can see how your body will react.
We all know that exercise will tone your muscles and will stay in shape. Might even help the heart or blood pressure. But there are many, many other reasons to do regular exercise. From a healthy to a sharper mind, you should know that there are some of the most surprising benefits of regular exercise.