Bunny Slope Workout #10 - Swiss Ball Exercises
Charge to discharge: 10 exercises you can do in the office
Millions of people around the world lead a sedentary lifestyle. They often don't have the strength to go to the gym or even work out at home. If you live according to a work-home-home-work scheme, this is not an excuse. You can even keep fit in the office. It will take literally 10-15 minutes, and colleagues may not even notice your increased activity in the workplace.
Head tilts from side to side (you can add head rotation to the right and left).
This is old -a good exercise, familiar from school days, helps to establish blood circulation and stretch the tired cervical region. Bend it 8-12 times.
Stretching the back and shoulders while sitting
We fold our hands in the lock in front of the chest and stretch forward. At the same time, we round the back, lower our head forward. Relax the tight back for a few seconds.
Stretching back, shoulders, thoracic region
We put our hands together again, but this time behind the back. Pull your arms back and your chest forward, looking up. We sit in this position for a few seconds.
Exercise for the chest muscles
We fold our hands in front of the chest, palms facing each other. We squeeze our hands as tightly as possible, then we relax. You can place a solid object between your palms. Repeat 8-10 times.
Reverse push-ups from the chair
We put our arms bent at an angle of 90 degrees on the edge chair, table, or any stable surface. Next, we straighten our arms. We repeat 10-12 times. This exercise will help tone your arm muscles.
This exercise can be done with your hands behind your head ... This will warm up your spine and your obliques. 10-12 reps.
Exercise for the abdominal muscles
We sit on the edge of the chair, put our hands behind. We pull our legs to the chest 10-20 times. It is not necessary to touch the chest with the knees.
Stretching the back of the thigh
Sitting in place, alternately pull the knee to the chest, supporting the leg with one hand. Raising your leg, slowly lower your head to your knee. This will relax your lower back and hips well. Do 6-8 reps.
Raising your legs at a faster pace and using your arms less will also help activate your abdominal muscles.
Exercise to restore blood circulation
Sitting still, raise your straight leg 90 degrees and rotate your foot. We repeat the same with the other leg.
Opening the hip joint
Place one leg on top of the other so that the foot is on the knee. You can press lightly on the upper leg and as you exhale, lower the body down.
This is a list of 10 simple, yet effective exercises that will help keep your body in good shape. You can also check other options: