Seated sports: 5 exercises to do while at work
You lead a sedentary life: you spend a good part of your day at work, closed in the office and when you come home destroyed the last thing you want to do is go to the gym? Don't despair: to keep fit, the solution is , and it is doing sports while sitting, while you are at work!
With these simple exercises that we recommend you can do physical activity and train quietly sitting at your desk, toning and strengthening the muscles of the arms, legs, abdominals and buttocks! All without spending a penny and without wasting too much time, an increasingly precious asset for all of us ...
And if in the morning, before breakfast, you manage to carve out ten minutes to warm up (like the one we recommend in this video), so much the better!
1. Crunch at the desk!
Do you think you need a mat to do the abdominals? Not at all: with this simple exercise you can get a flat stomach comfortably seated at your desk!
Paying attention to keeping your back straight, but not leaning against the backrest, raise your legs at the same time, until they are fully extended to a height of about 20 centimeters from the floor. Hold the position for a few seconds, then repeat the exercise again.
To train your oblique abdominals, on the other hand, always start from the indicated position, with your back very straight, and flex your torso sideways, first to the right and then to the left, with small quick movements. You'll also get rid of the love handles!
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2. Firm your seated buttocks!
Do you dream of getting a great b-side, but don't have the time (and maybe not even want) to practice physical activity and do series after series of squats? Try this glute exercise: simple, but effective!
Always sitting at your desk, contract your buttocks and then stretch them, in a rhythmic manner. Let a couple of seconds pass and repeat the exercise. When you are well trained, try to vary by contracting first the right glute and then the left, while the first rests: repeat the movement alternately for at least twenty times, then relax the musculature. This is the movement that the gluteus must do:
3. Train your leg muscles at the desk!
While sitting, you can move and train your leg muscles with these simple exercises. To do this, lean your back against the backrest, put your hands behind your neck and extend your legs forward by moving them up and down, first one and then the other, as if you were swimming backstroke. Repeat the movement for about a minute, then rest and repeat it again.
Another simple exercise that you can do for your legs, always sitting, is to stretch them forward under the desk and then cross them over each other several times. Rest and repeat the exercise. It will be good for both quads and abs!
4. Toned arms while you are at work!
And here is the last but equally important exercise to play sports while sitting and say goodbye to flabby arms! Even the muscles of the arms can be trained while you are at work. Just place your palms on the desk, at shoulder height. At that point, press your palms onto the shelf, stiffening your arms. Hold the position for a few seconds, then relax the muscles. Repeat the exercise several times.
5. And finally, some stretching!
To finish off your workout, stretch your muscles with a bit of stretching!
Stretch your back muscles by bending your torso forward until your hands are on the floor. Hold the position for at least 15 seconds, then slowly raise your back and return it to the backrest.
Relax the arm muscles by extending the right arm to the left, pushing it with the left forearm. Hold for 15 seconds, then repeat with your left arm, pushing it to the right.
Finally, move on to stretching your leg muscles: sit on the tip of the chair and stretch your legs forward, bending down until you touch your ankles, or at least as far as you can go. Hold for 15 seconds, then lift yourself up.
And remember that to stay fit it is also important to take care of your diet! Here are some foods that help you speed up your metabolism, so you can find your figure faster: