Losing weight is not just for women. In modern cities, many male office workers, just like their female counterparts, spend their days sitting at a desk, lacking time for exercise and facing many social obligations. Without realizing it, a big belly appears. For all the frustrated men out there who want to get rid of their annoying belly and have a fit body without spending too much free time, why not try our simple exercises!
Office exercises focus on strengthening muscles and refreshing the mind. They should be combined with stretching exercises to reduce muscle soreness caused by lactic acid buildup after exercise.
Office desk exercises--
A. Knee Raises
Function: Trains the muscles of the front thighs and lower abdomen.
1. Sit on a chair, relax your neck, straighten your back, and lean against the backrest. 2. Hold the edges of the chair with both hands. 3. Take a deep breath, expand your chest, tighten your abdomen, and keep your back straight. 4. Inhale, then exhale as you bend your knees and raise your feet (the degree of foot raise depends on individual fitness level).
Reminder: Pay attention to keeping your back straight and try to keep your thighs at a 90-degree angle to your body. Alternatively, you can raise one foot at a time, which is less strenuous.
B. Knee Raises with Stretch - Front Thigh Stretch
1. Stand behind a chair (or you can use a wall or the front of a desk). 2. Lift one foot, grab the ankle with the hand on the same side, and support yourself by holding the back of the chair with the other hand. 3. Hold for 20 seconds, feeling the tension in the front thigh muscles. 4. Slightly relax and bend the knee of the supporting foot to avoid ligament injury.
Reminder: Keep your body straight and avoid leaning forward.
C. Push-ups from Kneeling Position
Function: Exercises the pectoral muscles and posterior arms.
1. Get on your knees, slightly leaning forward. 2. Keep your back straight and place both hands on the edges of the chair. 3. Take a deep breath and press down with your weight. 4. Exhale and relax your elbow joints to push your body up.
Reminder: The angle when going down varies from person to person. The chair can be replaced with a desk or a wall for support.
D. Push-ups from Kneeling Position with Stretch - Chest Stretch
1. Cross your hands behind your back and hold onto the back of the chair, keeping your back straight. 2. Hold for 20 seconds.
