Office fitness. 10 Workplace Exercises

If you look closely, you can find a lot of completely free exercise equipment in the office. You just need to learn how to use them. Any workout, including office training, should begin with a warm-up. The ideal option is to go up and down two or three floors. It's good to do this every hour or two. You will immediately “wake up” the circulatory system, which is sleepy from a sitting position. And at the same time, you’ll take a break from the hustle and bustle of work for a couple of minutes. Let's warm up and start working

Exercise No. 1 for the front of the thigh
Sit on the edge of a chair and place your feet together, pressing your knees together. The back must be straight. Alternately straighten your left and right knees, pulling your toes towards you. Perform the exercise until a slight burning sensation occurs in the muscles. If this exercise is too easy for you, straighten both legs at once, remembering to keep your knees together. This option also allows you to use your abdominal and back muscles.

Exercise No. 2 for the inner thigh
To work them out, it’s very good to use a small inflatable ball. Simply hold it between your knees and squeeze your legs rhythmically until your muscles become tired. If you don't have a ball at hand, use your fists as resistance.

Exercise No. 3 for the outer thigh
This is where stubborn “breeches” are formed. While sitting, press your knees together. Place your hands on the chair on both sides, at mid-thigh level. Overcoming the resistance of your hands, press on them, straining your muscles with all your might for 5–7 seconds, then relax. Repeat at least 20 times.

Exercise No. 4 for the back of the thigh
Place your feet shoulder-width apart under the table. If you are wearing high heels, it is better to take them off. Remember to straighten your back and tighten your abdominal muscles. Alternately press the heel of your right and left legs into the floor, holding the tension for 5-7 seconds. Repeat the exercise 10 times with each leg.

Exercise No5 – elastic buttocks.
Sit on the very edge of the chair and lean forward slightly. You can place your hands on the table in front of you, but do not put all your weight on them. Strongly tighten your buttock muscles and literally lift yourself a few millimeters above the chair. Hold this position for 2-3 seconds and lower yourself into place. Perform 12–15 repetitions.

Exercise No. 6 for the pectoral muscles
Sit on the edge of a chair, straighten your back and clasp your arms around the armrests of the chair so that your elbows and hands are on their outer surface. Now gently squeeze your elbows, trying to pull the armrests towards you. Just don't overdo it, otherwise you'll have to answer for a broken chair. Do 15-20 repetitions of this exercise, holding the tension for 5-6 seconds.

Exercise No7 – sculpted hands
Keep your elbows close to your body and place your palms on the underside of the tabletop. In the same mode - 5-7 seconds of tension and relaxation - try to “lift” the table. This exercise strengthens your biceps. You need to do it “conscientiously”, until you feel a burning sensation.

Exercise No. 8 to strengthen the triceps
To complete them, you will need some kind of stable object - a table, chair or window sill. Stand with your back to the selected object and place your palms on it, bending your elbows and moving them back. Sag your shoulders a little and bend your knees slightly, transferring your body weight to your arms. Now bend your elbows, trying to “turn off” the leg muscles, and then straighten them back. Do as many repetitions as you can.

Exercise No9 – sculpted abs
It's unlikely that you have the opportunity to lie down on the office carpet and elegantly perform a couple of sets of crunches. So sit on a chair. Straighten your back, straighten your shoulders and tighten your buttocks a little. Take a deep breath and as you exhale, draw in your stomach as much as you can. Perform at least 50 such retractions. The exercise should be performed precisely by tensing the abdominal muscles. Follow