To get in shape before the summer, we have to go to the gym. But sometimes we don’t have enough willpower or time to get up and do it. The solution to this problem is quite simple. Try doing these exercises while sitting in a chair.
We have put together some core and waist exercises that you can do at the office or in front of the TV at home.
Smaller Waist & Flat Stomach
Warming up
This exercise helps warm up your muscles because, even if it lasts 5 minutes, you have to be prepared.
Exercise technique:
Sit on the edge of a chair, place your hands on your knees. Lean back gently, contracting your abs and keeping your back straight. Your back can touch the back of the chair, but don’t put your weight on it.
Slowly return to the starting position. Do 10-12 reps.
Twists For Your Obliques
This exercise engages the oblique muscles and helps strengthen them.
Exercise technique:
The starting position here is the same. Bend your arms and place them behind your head.
Turn your torso to the right. Keep your legs and hips straight and still. Hold for 3 seconds and turn left. Do 10 reps on each side.
Leaning Forward
This exercise works both on the abdomen and in traditional twists.
Exercise technique:
Put your hands behind your head, put your fingers together. Slowly lean forward and come back.
Don’t help yourself with your arms when bending over. Do 15 reps.
Pull Your Knees Toward Your Chest
This exercise works your obliques, rectus abdominis, and even your hip muscles.
Exercise technique:
Starting position: you sit in a chair as comfortable as possible. Bring one bent leg to your chest, support the knee with your hands, and stay in this position for 3 seconds.
Go back to the starting position. Do 15 reps on each leg.
Pulling Your Knees To Your Chest And Straightening Your Legs
To have great abs, you need to wrap your legs. Make sure your chair is secure before you begin.
Exercise technique:
Lean back in your chair and bring your legs together. Bring your knees to your chest and hold the position for 3 seconds. Now stretch your legs and hold for 3 seconds.
Slowly bend your knees and pull them against your chest, straighten again. Repeat this exercise 10 times.
Some Advices:
The advantage of these seated exercises is their simplicity. But if you want to get rid of excess weight, you must remember the diet. These tips will help you reach your goals faster:
Try to eat the recommended amount of calories for your age, gender, and lifestyle. For example, a 25-year-old woman who is sedentary needs 2,000 calories a day. You can find your standard in this table.
Your diet must be balanced. Half of your daily intake should be with foods that contain carbohydrates, 30% with foods that contain protein and 20% with foods that contain fat.
Products that contain omega-9 (oleic acid) prolong the feeling of fullness and help us not to eat too much. Olive and peanut, turkey, trout, and avocado oils contain this type of acid.
We decided to do these exercises during our lunch break. Do you tend to get hot at your workplace?
