7 Exercises You Can do in Your Office to Stay in Shape

| February 11, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Most of us live very static live, especially if you’re working in the office, sitting on a chair for 7-8 hours. In today’s article, we present to you some very effective exercises that you’ll only need a chair.

Perfect to take a break and take care of your body and muscles!

1. SINGLE KNEE LIFT

  • Simply sit on the chair and lift one leg after another.
  • Make sure your knees are touching your chest.
  • Do this exercise several times a day and you will burn your abdominal fat as you do.

2. DOUBLE KNEE LIFT

  • Hold on to the handle of your chair with both your hands,
  • Then, lift your knees up to your abdominal region.
  • The pressure on your lower abdomen will help to burn out fat in no time.
  • Repeat the exercise as often as you can daily.

3. DOUBLE KNEE SIDE LIFT

  • While you’re lifting your knees, bend to the side of your body.
  • Lift your knees to put pressure on your waistline and burn out excess fat.
  • Alternate between your left side and right side to achieve maximum results.

4. UPPER BODY ROTATION

  • Hold your chair tightly when you are sitting on it.
  • Now what you have to do is, lift your body above the chair so your hips and legs hang in the air.
  • To raise your knees to your chest, use your abdominal muscles.
  • At least for 15-20 minutes stay in that position and slowly come back to the original position and take a rest for a minute.
  • You should repeat this one at least 4 times.

5. BODY LIFTING FROM CHAIR

  • As you are in a seated position, stretch out your arms by your sides like you are a plane about to land.
  • Then use your left hand to touch your right toe and then your right hand to touch your left toe.
  • Make sure that as you touch your toe with a hand the other hand is still stretched out.

6. DOUBLE KNEE BODY COMBINE WITH BODY SIDE BENDS

  • Sit straight on the edge of the chair and with both hands hold the chair tightly.
  • Now you have to bend your body to the side and sit only on one glute.
  • Then again keeping your legs together, lift both knees to your chest.
  • Come back to the original position and then bend to the different side.
  • Repeat it at least 15-20 times.

7. GLUTE BRIDGE

Finally, this exercise routine ends with bridges, one of the most recommended movements to work the glutes, the back of the legs, the abdominal muscles, and the calves.

  • Lie down on the floor, rest your feet completely on the chair.
  • Place your arms at your sides and lift your hips as high as you can.
  • Return to the starting position and repeat. Do three sessions of 15 repetitions.