Stay fit at work

It’s time to pep up your work routine by including some activity at the desk to keep you fit

Remember the last time you dedicatedly stuck to your daily workout regime without any fuss each day? What with busy lifestyles leaving us with little time to have breakfast while sitting at the table with family, let alone exercising each morning, it is easy to forget the purpose of keeping fit.

Luckily for us, we have experts who provide us with solutions. These exercises will not promise the same results as an hour of gymming or a 45-minute brisk walk. Nevertheless, it is something to ease us out of the cycle of inactivity.

Abdominal Exercises

Sitting Side Bends: Sit at the edge of your chair holding a 1 liter water bottle with both hands. Now raise the bottle above your head keeping your hands straight. Turn your torso to the right as much as possible and hold it for six seconds. Come back to the starting position and twist your torso to left as far as possible, hold for six seconds and return to the starting position. Repeat it six times at a stretch.

Sitting Abs Twist: Position yourself near the edge of the chair keeping your back straight and hold the bottle horizontally with both hands near your chest, now twist your body to right as much as you can, hold it for five seconds and return to the starting position. Now repeat the same on the left.

Lower Body and Back Exercises

Sitting Squats: Stand in front of your chair and lower your body to a squat position by keeping your legs and hips width apart and bending your knees, with arms raised straight in front. Hover over the chair for 10 seconds and return to a standing position. Repeat it 8-10times to stretch your back and tone your abs and glutes.

Chair Dips: Make sure that your chair is steady and strong enough before doing the chair dips. Come to the edge of the chair and lower your body from the chair by bending your knees and taking the support of your arms by holding the edge of the chair, now, push yourself up and again lower your body. Repeat these movements in quick succession for 20 to 30 seconds at a stretch for best results.

Leg Exercises

Leg Raise: Sit on a chair with your backbone straight and feet on the floor. Now raise one leg to the level of the hips while keeping your abdominal muscles engaged, hold it for six seconds and then lower it. Repeat the same with the other leg. This completes one repetition. Repeat the move with both legs alternately, five to six times at a stretch.

Ankle Rotation: Sit with your back straight and feet placed on the floor. Now raise your right leg up straight and point your toes towards the ceiling and then point them downward, repeat this movement in quick succession for 30 seconds. Now make circles in clockwise and anti-clockwise direction with your foot. Repeat the same movement with the other foot and feel the stretch and relaxation in your calf and leg muscles.

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