Are you worried about not having enough time to spend in the gym? If you spend long hours sitting in a place, you definitely need to exercise. There are several exercises which you can do while you are sitting at one place. These exercises help in improving your blood circulation and help you stay fit.
Sitting Exercises From Your Work
Start by sitting straight. Keep your back straight. Pull a chair, as if you are trying to pick yourself up. You need to do an isometric contraction, as if lifting the seat of chair, as you choose to sit on it. You need to pause while on the top of this movement. Pause for at least 6 seconds. You can do 6 repetitions.
An exercise which can be done without letting others know. To start, you need to sit in your chair and just squeeze your buttocks as much as you can. Hold this squeezed position for at least 10 seconds and then slowly release. You can repeat till you find your glutes are tired. This exercise helps in toning your muscles and improving circulation.
Single Arm Lateral Raise
Place your chair towards the wall or to a side of your cuble. You will then extend your left arm straight to a side. Raise your arms to the shoulder height. You will keep your spine in an upright position. You will push out against the surface of the wall. Repeat the exercise on your right side. This workout will help in your arm flexibility and help in toning the muscles.
Seated Leg Raise
As you sit down, straighten one of your legs or both the legs for at least 5 seconds. You can lower your leg without letting it touch the floor. You can keep alternating your legs. Repeat at least 15 times for each leg. To make it challenging, you can loop a paperweight over your ankle for some added weight. This will be quite effective.
As you sit in your chair, keep your feet flat on ground. Clasp your hands together as if you are shaking your hand. Your one hand thumb shall point to floor while other one shall point towards the ceilings. You will then pull. You can resist this motion with your arms. You will feel a burn in your biceps which means you are doing it right. Hold on to this position for at least 10 seconds before you release and repeat the exercise.