It can be nice to work while in a cozy office when other people have to do their jobs outside in the cold or while it is raining, or simply work at a factory line.
There are also some disadvantages about a desk job that could be potentially damaging to your health.
There have been multiple studies claiming that people who sit for longer periods of time can suffer from cardiovascular diseases, obesity, diabetes and even cancer.
Thankfully, we have a series of exercises you can do while sitting in your chair at work, and no equipment is required.
This exercise strengthens your abdominal muscles, helps with burning fat and improves your digestion.
All you have to do is sit down on a chair with a straight spine, but don’t let your back touch the chair.
Place your feet on the ground hip-width apart. With your back straight, lift your right knee and pull it towards your chest while keeping your belly sucked in. put your hands on your shin and draw the knee closer in. repeat this 20 to 30 times while switching the knees.
Double Knee Lift
Whether you are sitting for long periods of time or you just want to have some more fitness in your daily routine, this simple exercise is what you are looking for.
You can do all of them, or perhaps some today and some tomorrow, but you will certainly see a difference in your waistline sooner or later.
Double Knee Lift with Side Bends
This exercise helps by shaping your waist by using your oblique muscles in order to burn fat from the sides of your belly.
You have to sit on the edge of your chair while keeping your back straight. Grab a hold of the armrests tightly with both your hands and bend your body to the side, while sitting on one of your glutes.
Keep your legs together and lift both of your knees to your chest as you did in the previous exercise. Return to the original position and repeat it for the other side as well. Do this exercise 10 to 20 times for each side.
This will burn fat on the sides of your belly as the previous exercise, but will include burning fat from your hips as well.
Keep your feet on the ground about as wide as the chair. Extend your arms in front of you about as high as your shoulders are.
Turn your body to the right, bend and touch your left foot with your right hand. Hold this position for a few seconds and return to the original position. Do the same for the other side and repeat it 20 to 30 times.
Full Body Lift
This exercise burns a lot of fat fast. Your belly, shoulders and back will be toned in no time. However, before you begin this exercise, make sure that the chair you have is stable and that the arms and legs can fully support your body weight. Also, don’t try this exercise on a chair that has wheels.
So, sit on the chair and hold the arms of the chair tightly. Lift your body above the seat of the chair in order for your hips and legs to hang in the air. Use your abdominal muscles to raise your knees towards your chest and hold them for about 15 to 20 seconds and slowly lower them down afterwards. Repeat this exercise at least 4 times.
This is excellent for your waist as it works for your oblique and lower abdominal muscles.
Sit with your back straight and don’t touch the back of the chair. Put your hands behind your head and lift your right knee towards your chest.
Twist and bend your torso so that your left elbow touches your right knee. Return to the original position and repeat it for 15 times. Also, do it for the other side, also 15 times.
This exercise helps with strengthening your glutes and will make your body burn the fat on your belly and waist.
Stand beside the chair and place your left hand on the arm of the chair while raising your right hand above your head.
Lift your right knee and bend it so that your heel touches near your bum. Slowly lower the right hand in order to touch the heel of the foot. Return to the original position and repeat it 10 to 15 times.
Also change the hand and leg and repeat the same number of times for the other side too.