7 Exercises you can do in your office to stay in shape

7 Exercises you can do in your office to stay in shape

Spending many hours in front of your computer is not the most advisable. That’s why we show you a simple workout to keep your body active while you’re at office.

To have strong and defined muscles, forget that you only have to work with weights. There are a variety of exercises with a chair, that is stable and resistant, with which you can start toning your whole body.

Always warm up first to avoid injury, which can consist of 10 to 15 minutes of cardio such as jumping rope, gentle jogging.

1. Crunches

Start with this exercise that will be felt in your belly and arms. Sit on the edge of the chair with your back straight and rest your arms stretched on the seat.

It consists of bringing your knees to your chest and then stretch your legs at a 90-degree angle and then return to the starting position, which you should repeat in three sets of 12 repetitions, although you can increase them if your physical condition allows it.

2. Twist sitting pose

Continue with one of the favorite exercises for all women to get a slim waist. For it you should also be on the edge of the chair and bring your arms to the back of your neck, while turning from side to side, keeping your elbow as far back as possible.

According to the same source, for best results you should compress the abdomen and even make the variation of trying to hold the position for a few seconds before returning to the center. Do three sets of 10 repetitions.

3. Triceps

office workout

For enviable arms you must focus a good part of your energy on doing triceps work perfectly. In this exercise routine with a chair you stretch your arms, while leaning on the edge of the chair and your body goes up and down.

When your body is down your arms should form a right angle, for which you need your feet to be firmly on the floor. Don’t do the strength in your legs for it to really take effect, which you will also feel in your biceps and back.

4. Dips

It is also important to tone your lower body to have enviable legs and buttocks. One of the best in these cases are the squats in which you should support one leg on the chair and the other on the floor, with your back to the chair.

With the leg that is supported you must lower, but without the knee over the tip of the foot, and always keep your back straight. Do three sets of 15 repetitions on each side.

5. Squats

According to the aforementioned media, it’s pretty much the same as doing traditional squats but don’t sit in the actual chair, just do the movement as if you were going to do it. Do three sets of 15 reps so you can feel the work.

6. Calves

Apart from that, there is also a way to strengthen your calves with the help of office chairs. You have to sit on the edge of the chair, and rest your feet on the floor. Then you have to take off your heels and push your legs upwards, always with the tips of your feet flat on the floor. If you do this exercise about 25 times a day you will see excellent results.

7. 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.

Keep reading: Try this 28-day plank challenge guaranteed to give you a flat stomach and stronger body

Now there’s no excuse not to stay in shape… Even if you’re a busy person.