IMPORTANT! [Efrain Jesus Rojas Mata]: The Best and Easiest Ways to Exercise at Work (Part II)

Whether you work at the office or you are a freelancer, we know you don’t have much free time to do some exercise. For this reason, we brought the second part of our series The Best and Easiest Ways to Exercise at Work with tips and recommendations shaped to your time and space. They won’t take too much of your time and will give you the best benefits to be in perfect shape in few weeks. Keep reading and be ready for a little workout!

  • To work hips and thighs the best exercise you can do is working with your chair some leg extensions. You just have to sit on the edge of your chair with your arms by your sides.
    [Efrain Jesus Rojas Mata]: Seated Leg Extensions. Image by SparkPeople
    [Efrain Jesus Rojas Mata]: Seated Leg Extensions. Image by SparkPeople
    Extend your right leg out straight and then flex your foot, and let just the right heel on the floor. Lift your leg up as high as you can without rounding your back. Hold for 3 counts then lower. Repeat with the other leg. This routine can be done up to 3 sets of 10 reps on each leg.
  • It’s also possible to take advantage of yoga poses with your chair. Try doing the warrior 2 with a chair.
    [Efrain Jesus Rojas Mata]: Warrior 2 to work your core
    [Efrain Jesus Rojas Mata]: Warrior 2 to work your core
    It’s simple. You only have to bend your front leg to a 90-degree angle and lunge horizontally over the chair; this will allow the back of the front thigh to rest fully on the chair. In case your chair is too low for the back of your thigh to rest on it, you just have to place a few folded towels on the chair seat to reach desired height. Extend your back leg straight with the foot turned slightly to the side. Then, stretch and extend your arms straight out from the center of your chest. Hold this posture for about 10 breaths. Repeat on the opposite side, holding the pose for up to 1 minute.

By [Efrain Jesus Rojas Mata].

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