How to work out in the office How to lose weight in the office

It turns out that we sit for longer than we think. Our bodies are designed to move, but the average person in the general population sits for 7-15 hours a day, which is actually a pretty scary thing.

Table Deep Squats

Step 1: Maintain an arm's length from the edge of the table with your feet open shoulder-width apart. You can put your hands on the table as extra support or easily put them on the sides. Step 2: Keeping your shoulders and chest up, slowly bring your hips back and down, trying to keep your knees off your toes. Press down on your heels and squeeze your hips to return to the starting position. Do 10-15 sets.

Chair V exercise

Step 1: Sit on the edge of the seat and grab the seat or armrest. Bend your knees and lift your feet to chest height position. Step 2: Slowly straighten your feet, hold them for 5 seconds, and then slowly return to the starting position. Do 15-25 sets.

Rear thigh stretch

Step 1: Grasp the table and place the ankle of one foot on the knee of the opposite leg so that the legs appear to be in the shape of a 4. Step 2: Keeping your back and shoulders straight, slowly sit down and lift your head as well as your toes. Press down on your heels and slowly return to the starting position. Do 10 reps on each side.

Single Leg Lunge

Step 1: Stand on the floor 2 feet from the chair with one foot back across the seat and the other foot 90 degrees from the floor. Step 2: Keeping your shoulders and head straight, slowly squat down. Press down on your heels and slowly return to the starting position. Do 10 reps on each side.

Chair quadriceps extension

Step 1: Stand behind the chair and lightly place your hands on the back of the chair. Step 2: Bend your left foot backwards, grab your ankle with your left hand, exhale, push the chair forward with your right hand, bend your body forward, lift your left knee backwards, stay for five seconds, and return to the starting position. Do 10 times on each side.

One-legged squat stand

Step 1: Seat on the edge of the chair, feet open shoulder-width apart, toes facing forward, right foot raised off the ground. Step 2: Lean forward and slowly stand up as you inhale, and slowly sit down as you exhale. Do 10-15 sets.

Stretch the iliopsoas muscle

Step 1: Hold the back of the chair with one hand and step on the chair with one foot. Step 2: Move your pelvis back, shift your weight forward, bend your front foot at the hip, sink your pelvis, and keep your heel off the ground. Do 10 times on one side, then switch to the other side.

Chair side lunge

Step 1: Hold the edge of the table with both hands, raise one foot on the chair and hook your toes. Step 2: Squat down with your back straight. Do 10 reps on one side, then switch to the other side.