Do you sit at your desk all day too?
Sitting all day is not very good for your health.
The problem is that we don't necessarily have time to go out to play sports during the working day.
Fortunately, there are exercises you can do in the office, neither seen nor known!
Don't worry, they're easy to make and only take a few minutes a day.
Get a flat stomach and glutes of steel ! Here's how to exercise in the office with 15 exercises. Watch:
Not enough time to exercise? With these exercises that you can easily do at your desk, you have no more excuses!
Try these workouts for the office and you'll be feeling much better in no time.
Some of these exercises are less discreet than others, so watch out for curious eyes!
Sit in a cross-legged position in your chair, with your back straight. Tuck your stomach in and use the armrests of your chair to lift yourself up. Hold this position for 10-20 sec, and repeat 5 times.
Get into a seated position on the edge of your desk, with your feet together. Take support with the palms of the hands, placed on each side of your body. Move your buttocks forward and do flexions/extensions by bending your elbows. A great exercise to tone your arms!
If you spend a lot of time on your computer keyboard, you put yourself at risk of carpal tunnel syndrome. To reduce this risk, it is enough to do this exercise every day. Stand in front of your desk. Place the palms of your hands on your desk, with the fingers positioned towards you. Keep your arms straight and lean your body forward until you feel a stretch. Hold this position for 15 sec.
Sit in your chair with your feet flat on the floor. Raise and extend one leg forward for 2 sec. Then, raise the leg as high as possible, for 2 sec. Repeat these movements 15 times for each leg.
Sit up straight in your chair with your feet together. Extend your arms toward the ceiling and place your left hand on your desk. With your right hand, hold the armrest of your chair and turn your body to the right. Hold this position for 10 sec. Release, reverse your arms and repeat this stretch the other way.
Sit up straight in your chair. Place your left hand behind your back, between your shoulder blades and with your palm facing out. Then, extend your right hand toward the ceiling, and bend your arm backwards so that the hands meet behind your back. Squeeze your hands together and pull until you feel a stretch. If you can't interlace your fingers on the first try, don't give up. It is by forging that one becomes a blacksmith!
This simple little exercise has many benefits, as it stretches the hamstrings, lower back and also the calf muscles. Move your chair away from the desk. Then, raise and put your leg on the desk. Extend your foot and lean forward, keeping your back straight. Hold this position for 10 seconds, and repeat the movement on the other leg.
Sit up straight in your chair and extend your left arm toward the ceiling. Grab your left wrist with your right hand, and pull to the right side. You will feel a stretch on the left side of your body. Hold for 10 sec. Reverse the position of the arms and repeat this stretch on the right side.
To have shapely and plump buttocks, it is enough simply to tighten the muscles of your buttocks. Hold this position for 10 seconds, and relax the muscles. Repeat this exercise as many times as you can.
Stand behind your chair and lean on its backrest. Bend the knee of your left leg and raise your foot towards your buttocks, then put your foot back on the floor. Do the same movement with your right leg. Try to do 10 repetitions of this movement on each leg.
Sit up straight in your chair, feet flat on the floor. Join the palms of your hands, in front of your chest. Apply pressure to your hands until you feel a stretch in your arms. Hold this position for 20 sec. Repeat as many times as necessary to properly stretch your arms.
Sit up straight in your chair. With your shoulders, make small rolls backwards, until the shoulder blades are touching. Release and do 12-15 repetitions of this movement.
Press your hands to your forehead, like people do at their desks when they are tired or in a difficult conversation. With the palms of your hands, exert downward pressure on your forehead. Resist this pressure with your neck muscles. Then do the reverse movement by placing your hands behind your head and pushing your head back. Repeat these movements 5 times.
If you have a swivel chair at the office, try this exercise to strengthen core muscles. Sit up straight in your chair and raise your feet a few inches off the ground. With your hands, squeeze the edge of your desk. Contract all the stomach muscles and try to swivel your chair from side to side. The goal is to do these movements with the stomach muscles and without using your arms.
To relax your ankles, make small rotations, once clockwise then once counterclockwise. Do 3 repetitions of these movements and you will avoid the tingling sensations in the ankles. It's still better for your health, isn't it?
