Nowadays, white-collar workers have little exercise and too many social activities. Some of them sit for long periods of time, resulting in fat accumulation in the buttocks and bulky thighs, which can damage the image of white-collar workers. A 10-minute office workout, if done consistently, can gradually reduce the excess fat in the waist, abdomen, and buttocks, not only improving body shape but also promoting overall health.
Arm exercises: Put items like phone books with a certain weight into a handbag. Then, hold the handle of the bag and repeatedly lift it from the waist to the shoulder in a bending motion, alternating between the left and right arms. Do this 30 times for each arm. This exercise effectively stimulates the biceps, making them firm and developed.
Push-up exercise A: Place your hands flat on two chairs, about a fist-width away from your shoulders. Keep your body as straight as possible and do push-ups. This exercise can strengthen the triceps of the upper arms.
Push-up exercise B: The preparatory position is the same as exercise A, but to increase the intensity, place both feet on a table. Straighten your legs and slowly do push-ups. This will stimulate the muscles on the outer side of the arms, gradually making them more flexible.
Squat exercise: Stand with your legs apart, about shoulder-width, toes slightly turned out. Bend your knees slightly, and hold the back of your head with both hands. Slowly squat down until your thighs are parallel to the ground, then slowly return to the starting position, making sure not to straighten your knees.
Knee flexion exercise: Gently touch your buttocks to the chair, grip the edge of the chair with both hands, and relax your knees. Bring your knees close to your chest slowly, and then slowly return to the starting position.
Side bend exercise: Hold a handbag with an appropriate weight, with the palm of the other hand against the back of your head. Let the handbag naturally hang down towards the ground, and bend your body sideways accordingly.
Recovery movement: Slowly lift the handbag and straighten your body. Alternate between the left and right sides.
Back bend exercise: Stand with your feet shoulder-width apart, hold onto a chair with one hand to keep your upper body stable. Then, extend your knees forward while slowly lowering your waist, leaning backward until you feel fatigued. This exercise can strengthen the front muscles of the thighs and burn buttock fat.
