Nowadays, white-collar men often lack exercise and have too many social engagements, which leads to the growth of "beer belly" as they age. Some also spend too much time sitting, resulting in a large buttocks and thick thighs, which damages the image of white-collar workers.
The 15-minute office slimming exercise is a prescription designed for men with poor body shape. If done regularly, the excess fat in the waist, abdomen, and buttocks will gradually decrease. Not only will the body shape improve, but the person will also become healthier.
Arm bending exercise: Place a telephone book or something with some weight in a handbag, then hold the handle of the bag and repeatedly lift it from the waist to shoulder level in a bending arm motion. Alternate between left and right arms and do 30 repetitions each. This will effectively stimulate the biceps and make them strong and developed.
Push-up exercise A: Place both hands flat on two chairs, about the width of a fist away from the shoulders. Keep the 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 of the exercise, 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 and make them resilient.
Squat exercise: Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out. Bend both knees slightly, and hold the back of your head with both hands. Then, squat down slowly until the thighs are parallel to the ground, and then slowly return to the starting position, making sure not to straighten the knee joints.
Knee bending exercise: Slightly touch the buttocks on the chair, grasp the edge of the chair with both hands, and relax the knees, keeping the legs together. Then, slowly bring the knees towards the chest, and then slowly return to the starting position.
Side bending exercise: Hold a handbag with an appropriate weight and place the palm of the other hand against the back of the head. Then, let the handbag naturally hang down as if it is being pulled towards the ground, and bend the body sideways accordingly. The recovery movement is to slowly lift the handbag and straighten the body. Alternate between left and right sides.
Back bending exercise: Stand with your feet shoulder-width apart, hold onto a chair with one hand to keep the upper body fixed. Then, extend the knees forward and slowly lower the waist, leaning backward until you feel tired. This exercise can strengthen the muscles on the front side of the thighs and burn fat in the buttocks.
