If your work requires long sitting
hours, and after the work time you have not enough time to exercise,
then you are on the right site as in this text we shall demonstrate six
exercises which can be performed while sitting.
You
will need these exercises, especially if you want to protect your
health as according to 47 scientific research projects, people who spent
most of the day in a sitting position are more prone to obesity,
cardiovascular diseases, diabetes, and cancer.
Thanks to the use
of these exercises you will enhance your energy levels thus feeling
fresh and vigorous. They will help you with the digestion, with melting
the fat and strengthening the abdominal muscles.
Desk Belly Exercises
Exercise No. 1
While
sitting on your chair make sure that your back is straight. Then
position your feet flat on the ground, and keep them shoulder apart.
Raise one knee and bring it towards your chest, meanwhile your belly is
being sucked in and the back straight. For a better stretch in your
stomach muscles, grab your shin. Perform 20 – 30 repetitions, and after
that change with the other knee. By doing this exercise, all of your
belly muscles will work nicely and effectively.
Exercise No. 2
This
belly exercise is ideal for your waist, and as well as for the lower
abdominal muscles. By performing it you will manage to oblique your
belly. However, you need to do it in the right way meaning that your
elbow should meet the opposite knee, and in that moment the body should
gently turn a bit. Place your body in a sitting position with straight
back, and then grab the sides of the chair. Elevate your whole body in
the air by using pressure with your arms, and your legs should be
hanging just like in the picture. Next, lift your knees upwards to your
chest by using your abs. Remain like that for around 20 seconds, and
then slowly go back to your initial position. Does this exercise four
times.
Exercise No. 3
Performing this exercise you will manage to burn the fat on your hips and on the sides of your belly.
For this exercise, you need to sit
on the edge of your chair holding with your hands on the sides and
maintaining straight back. Try to sit only on one glute, while you are
bending all your body weight on one side. Next, raise your both knees
towards your chest but make sure to keep them together. Go back to the
starting position, and do it again. You need to perform 10 – 20
repetitions of this exercise on each side.
Exercise No. 4
In
a sitting position with straight back place your hands behind your
head, on your neck. Then, elevate one knee towards the chest, and bend
the opposite elbow to touch the knee, and at that point the upper body
should slightly turn. Go back to the starting position and perform 15
repetitions. After that change side and perform another 15 reps. For
optimal results, try performing 4 series of 15 reps on each side.
Exercise No. 5
This exercise is beneficial for the waist; it burns all the fat around the waste and shapes it well.
While
sitting keep your legs together and hold the sides of your chair. Make
certain to keep your back straight, and then pull both of your knees
towards your chest at the same time. By doing so, you will experience
tension in your stomach muscles. After that return to the starting
position with your feet touching the ground. Perform 10 – 20 reps of
this exercise.
Exercise No. 6
For
this one you will need a chair that has arms, and not a rolling one.
This exercise will tone your shoulder, back and belly muscles, and it
will quickly burn all that fat.
Your feet should be on the floor,
and your arms straight in a shoulder level. Hold your upper body
straight, and then bend to the right trying to touch your left foot with
your right palm. After that go back to the initial position, and repeat
the exercise on the other side with the other hand. Perform 20 – 30
repetitions so that both sides count as one.
All the above
mentioned 6 exercises are extremely helpful in reducing belly fat. Yet,
we suggest one more for more optimal results. Contrary to the previous
ones, this exercise needs to be performed standing next to your chair.
By doing this exercise you will manage to burn fat in the waist area and
your belly, and as well as strengthen your glutes.
Bonus Exercise
Take
a standing position just right behind your chair, and then hold to it
with your left arm. Lift your other arm above your head. Start lowering
the hand that is in the air, and immediately raise the right leg in the
air and try to touch the leg with the right arm. Go back to initial
position and do this exercise 10 – 15 times. After that change side and
perform another 15 repetitions. Try your best to perform 4 series on
both sides.
We are hoping that we helped you with these exercises,
and if so share them with your friends and family. These six plus one
exercises will help you in acquiring the ideal belly you have always
wanted and the results will be quicker if you combine them with healthy
foods.
