Lose weight while sitting? It is possible now with these 5 chair exercise

Are you one of the office workers who have a daily job of sitting in front of the computer for a long period of time? Are you afraid that work is never ending and you don’t have the chance to lose weight? We understand that most office workers have a 9-5 job and long hour of sitting is making the body extra tired and exhausting. Well, going to the gym and workout isn’t the only option you have. You can easily lose weight now by just sitting and working in the office! How awesome is that?

Don’t worry. This is not the kind of office exercise that requires you to move in big range. Instead, we are showing this 6 subtle chair exercise while working in the office.

  1. Chest stretch

1. Chest Stretching - 5 minutes sneaky office chair exercise workout

One of the simplest office exercises that you can lose weight while sitting is the chest stretch. This exercise not only can be done by just sitting, it can relieve your soreness at the same time.

Step 1: Sit up straight and close to the back of the chair

Step 2: Slowly open your arms to the back and hold it

Step 3: Open your arms wide until your chest feels comfortable to open

Step 4: Lift both of your gripped hands up to the maximum to feel the stretch on your body

Step 5: Embrace the muscle contraction and feel the stretch. Keep your shoulder sink and square at all time

  • Repeat Step 1 -5  as many times as you wish until you stop feeling sore
  • 20 seconds per set

Benefits: Firm up arm muscles, Relief soreness, Feel more relax after stretching

  1. Leg stretch

2. Leg Stretch - 5 minutes sneaky office chair exercise workout

This leg stretching exercises in the office can stretch your soreness away and help tighten your thighs. It is a good exercise practice that helps you tackle your thigh fats while sitting.

Step 1: Sit at the front edge of the chair.

Step 2: Hold your right leg straight forward with the toes pointing up to the ceiling.

Step 3: Tilt the body slightly forward. You will be feeling a tight stretch on your outer thighs.

  • Repeat Step 1-3 alternatively with both sets of left and right legs. Each set repeat 3 times
  • 20 seconds per set

Benefits: Tighten thighs, Correct sitting posture, Relief Leg Soreness

  1. Twist & turn the body

3. Twist & turn the body - 5 minutes sneaky office chair exercise workout

After a long period of time sitting in front of the desk or computer, it is time to move and loosen your body a little. Practicing this office exercise can also help you to target your side abs and muscles.

Step 1: Sit at the front edge of the chair.

Step 2: Turn your head and upper body to the right.

Step 3: While putting your right hand on the back of the chair, place your left hand on the outer right thighs

  • Repeat Step 1-3 alternatively with both left and right sets
  • 20 seconds per set; Each set repeat 3 times

Benefits: Tighten side abs (left & right), Feel more relax after sitting for long period of time

  1. Tip Toe

4. Tip toe/calve stretching - 5 minutes sneaky office chair exercise workout

Feeling a little tired at your bottom calves? Trying to lose some weight off the calves? Try out this simple office exercise while just sitting down at work.

Step 1: Sit fully on the chair and straighten your back.

Step 2: Place both hands down on both sides beside the waist. Bend your knees naturally at 90 degrees.

Step 3: Slowly lift the heel and touch the ground only with your toes. Point your toe tightly to the floor to feel the extra stretch on your calves.

  • Repeat Step 1-3 as many times as you wish until your calves are tired
  • 10 seconds per set

Benefits: Reshape and firm up calves

  1. Work that abs

5. Abs toning & workout - 5 minutes sneaky office chair exercise workout

This fitness exercise in the office helps you to work your core and engage more of your muscles to burn a few more extra calories. It also helps to correct your sitting posture. According to psychologists like Harvard professor, Amy Cuddy, it is believed that when you sit up straight in your chair, your confidence level and mood will boost gradually.

Step 1: Sit fully on the chair and straighten your back. Support your back with the chair back.

Step 2: Place both hands either down on both sides beside the waist. You can choose to carry out this exercise while doing work.

Step 3: Keep your shoulders relaxed. Do not shrug them.

Step 4: Lay both your feet flat on the grounds.

Step 5: Take a deep breath and contract your abdominal muscles. Hold it for a few seconds and release. While doing so, squeeze your butt cheek as tight as possible. Release accordingly with your abdominal muscles.

  • Repeat as frequent as you feel comfortable

Benefits: Target abs and core muscles, Correct proper sitting posture

Even though sitting can lose weight now, sitting for a long period of time no matter in the office or anywhere is still not beneficial to your body and health. If you want to achieve better results for losing weight, try to stand whenever possible.

Either having a phone call or moving around to print documents, move your body once in awhile to keep it alive and relaxed. Of course, if you have the time, it is still better to work out in the gym or even at home.


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