7 Exercises While Sitting Down – At Work Or At Home
We are here to present you with some exercises that are perfect for sitting down for people that work behind a desk or spend most of their days in a chair. It is of great importance that you exercise, the problem is that sometimes you cannot find the time for it.
If you spend a lot of time in a chair, your body will start experiencing backaches. Thus, you can definitely try the following seven exercises that you can do while you are sitting down in the office, you do not even have to get out of your chair.
7 Exercises to Do While Sitting Down
Calf Muscle Toning
Raise your legs on the very tips of the toes while you stay seated. This way you can give proper exercise to your calves. The calf muscles will start burning after a couple of seconds. Hold for ten seconds, and repeat eight times.
If you want to have tight buttocks, you need to clench them and hold for 10 seconds. Just do five sets of eight reps. With this exercise, you do not have to get up and no one will know that you are working out.
Rotate your ankles in both directions for five seconds. Just do five sets of eight reps in each direction. This exercise will strengthen the flexibility of your ankles and it will help you suffer less from sprains.
A lot of arm exercises can be done while you are sitting down. Just stretch the muscles in your right arm by reaching as far to the left as you possibly can with your right arm while you are supporting it in the crook of your left elbow and just hold there. Feel the stretch for five seconds. Do eight reps before you do the same with your left arm.
Rotating at the Waist
You can strengthen your core by rotating at the waist while being seated. Just rotate as far as you possibly can to the left and hold for five seconds. Then, do the same on the right. Do five sets. If you want extra support, you can grab the backrest of the chair with your hands.
Move back to the edge of your seat and lean back on the backrest. Then, lift your straightened legs a couple of inches above the ground and raise the back a few inches off the back seat. You will start feeling the burn in your abdominal muscles. Hold for ten seconds. Do eight reps of ten seconds each and this will strengthen the core.
Start with both feet flat on the floor, do leg lifts. Start with the right leg, and then the left one. Make sure to lift each leg until it touches the underside of the desk. Do ten sets of eight reps in order to strengthen your thigh muscles and core.
Being busy is not an excuse for not doing exercise and staying fit. You always should try to find time for doing proper cardio and weight training. Still, there are many other ways that you can use to exercise daily. So, just try to do a couple of the exercises we have presented while you are sitting. You will be able to improve your flexibility, muscle tone, and strength. You are welcome!