Modern work often has us glued to our desks, resulting in hours of sitting every day. However, prolonged periods of inactivity can lead to a range of health issues, including cardiovascular problems, obesity, and diabetes. To counteract these risks, we’ve compiled a list of 6 simple exercises that you can seamlessly integrate into your desk routine. These exercises aim to rejuvenate your body and promote its strength and vitality.
Knee To Elbow Lift
Boost your waist health with this effective exercise targeting obliques and lower abs. Begin by bringing your opposite elbow to your knee while slightly turning your upper body.
Here’s how:
- Sit upright without backrest support, hands behind your head.
- Lift your right knee towards your chest, bending your left elbow to meet it.
- Return to the starting position. Repeat 15 times.
- Alternate knee and elbow, performing 15 reps on each side. Aim for 4 sets of 15 reps per side to maximize results.
Body Lift Above The Chair
Maximize fat burn with this efficient move that targets belly, back, and shoulder muscles. Ensure your chair is stationary for safety.
Here’s how:
- Sit, gripping chair arms tightly.
- Lift your body above the chair, legs and hips off the seat. Engage abs to bring knees toward chest.
- Hold for 15-20 seconds or as long as possible. Slowly return to seated, rest briefly.
- Repeat 4 times.
Bending
Engage your abs, sides, and hips with this exercise.
Here’s how:
- Keep feet flat on the floor.
- Extend arms at shoulder level.
- Turn your upper body to the right, bending forward to touch left hand to right foot. Hold for 5-10 seconds.
- Return to starting position.
- Bend to the left, touch right hand to left foot.
- Repeat 20 times, alternating sides.
Double Knee Lift Combined With Body Side Bends
Get a shapely waist with this exercise that targets your oblique muscles.
Here’s how:
- Sit on the chair’s edge with a straight back, gripping the chair with both hands.
- Lean to the side, balancing on one glute.
- Keep your legs together, then lift both knees to your chest.
- Return to starting position.
- Lean to the other side and repeat.
- Aim for 10-20 reps on each side.
Double Knee Lift
Target your lower abs with this effective exercise.
Here’s how:
- Hold the sides of the chair with legs together.
- Keep your back straight as you lift your knees toward your chest, engaging your abs.
- Lower your feet without touching the floor.
- Raise your knees to your chest again, and repeat.
- Aim for 10-20 repetitions.
Enhance your abdominal strength, hip flexibility, digestion, and fat burning with this exercise.
Follow these steps:
- Sit upright in your chair, back not touching the chair.
- Place feet on the floor, hip-width apart.
- Straighten your back. Lift your right knee and draw it toward your chest, engaging your core.
- Place your hands on your shin and gently pull your knee closer for a deeper stretch.
- Alternate knees and repeat 20-30 times.
Conclusion
Incorporate these 6 seated exercises into your daily work routine to maintain a healthy body while countering the challenges of prolonged sitting.
Remember, while these exercises can strengthen specific muscle groups, reducing overall body fat through calorie burning is key to achieving a flatter belly. A balanced routine of cardio, aerobic activity, and a diet low in fats, carbs, and sugar is essential for achieving a toned stomach.