work 9 to 5 does not have to mean sacrificing fitness. Here are some chair exercises for energetic full body workouts that can help control your weight without having to go to the gym.
1. CRACKING CHAIR
Sit on the edge of the chair. Fingers should face the ground. Lean back until you feel your coupled base (even if it is not, simply lean back a few inches). Extend both legs slowly. Bend your knees, bringing them towards your chest. Repeat the movement for 15-20 repetitions.
2. SADDLE UP
sit with legs extended, toes pointed, arms bent at the sides. tight abdominal brace and hinge back until just lightly touching the shoulder blades are back of the chair, lift your lower legs in front of you. Bend left knee in the chest, turning on the right shoulder to knee, left elbow pulling back slightly, then quickly switch sides. Repeat as soon as possible for representatives of 30 alternate.
3. SQUATS CHAIR
This is a great place to start and chair exercises segue into the world of sit-ups! To do this, stand in front of the chair as if to sit. Point your arms out in front of you, parallel to the floor, palms down. Slowly push your hips back, bend the knee, and sitting. Before you get too comfortable, step back and return to the starting position. Do 2 sets of 15 repetitions.
4. Seated Twist SIDEWAYS
Sitting in a chair, take your right elbow and rotate your torso so that the elbow touches left knee while leaning forward to make you feel your abdominal muscles contract. Back to a vertical position and then repeat, taking the left elbow and bringing it to the right knee. Make up to 3 sets of 10 repetitions.
5. SKATER switch
From the edge of the chair, bend the right knee to the side, the left leg is extended straight to the side, toes pointed. Stretch your arms straight and lean slightly forward, reaching his left arm into the right foot, raising the right arm behind the body, spinning through the torso. Quickly switch sides. Repeat as soon as possible for representatives of 30 alternate.
6. knee strut CRUZ
Begin by placing both forearms on the seat of a chair and stepping back into a plank position. Now, raise your right knee to the inside of his left arm, pause for a few moments and repeat on the opposite leg, this time touching the left knee to the inside of his right arm. This reciprocation does 1 rep. Do 15 to 20 reps with no space. Keep your hips and core of dedicated low throughout the year.
7. STANDING WITH CHAIR BACK
stand a few feet behind a chair, keep the back of the chair with both hands and lean forward from the waist. Transfer all your weight to your left heel and lift right leg and stretch out behind you. Now bring your right knee near his right shoulder, pause for a moment and then swing the leg back behind you. This makes 1 repeat. Complete 20 repetitions on one side and then switch sides.
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