Top 15 simple on-the-spot exercises for office workers

Sit on the edge of a chair, hands behind your neck. Raise your right leg up, lower your left leg so that your legs are crossed.

Do the knee-twist movement 20 times on each side. You sit at the office for 8 hours a day and don’t have time to exercise. But sometimes, we just don’t have the willpower or the time to maintain a regular, intense workout. This chair exercise is very simple and easy to do right at the office, during your lunch break.

Function: This is a movement to help slimmer hips

In a comfortable sitting position in a chair, pull your knees up, toward your chest. Place your hands on the chair for balance and rotate your entire leg (not just moving your toes) to the left and right alternately. Do 10 reps.

Function: Reduce belly fat and good for joints

Knee retraction, balance. You alternately raise your knees, stand on one leg, balance for half a minute and then switch legs.

Function: This move is very good for blood circulation to the legs.

Sit on the floor with your head bent, knees bent toward your chest, two hands grasping the tips of your big toes. Lean back, your back touches the floor, your head is raised without touching the ground, then use your abs to lift your body up to sit up. Repeat the movement 10 times

Function: Helps to strengthen your abdominal muscles.

Lie on your back on the floor, arms crossed in front of your chest, hugging your shoulders, knees slightly bent, head up. Use your abs and hips to lift yourself off the floor, hold for a few seconds, and then slowly lower yourself down. Repeat the movement 10 times.

Function: This movement is to reduce excess fat around the waist.

Lie on your stomach, with your arms on the floor, using your abs to lift your chest and neck as high as you can. Hold for a few seconds, then return to the starting position and repeat 10 times.

Function: The snake move helps to relax the neck and shoulder area, the nape of the neck.

Lie on your back on the floor, arms extended above your head, legs straight, try to stretch the whole body, hold for a few seconds and then release. Repeat the movement 10 times will be very

Function: Good for your spine.

Stand up straight, feet shoulder width apart, arms relaxed, twisting to the sides 10 times each side to relax the shoulders and arms. This move is especially useful for people who often sit at the computer.

Function: Helps strengthen muscles, anti-aging joints, make you feel healthier and younger.

Stand up straight, feet shoulder width apart, arms extended straight out to the sides. Lean over to each side in turn, touching the knee with your hand, then twisting, bringing your hand to the other leg. Repeat 10 times and then switch sides.

Function: Stretching your shoulders and twisting will help you stretch your abs and back.

This candle move will help tone the hips and thighs. You just need to lie flat on the floor, use your hands to raise the hips up, legs straight. Hold for a few seconds and then return to the starting position. Repeat the movement 10 times.

Function: This yoga pose is on the list of movements that reverse the aging process very effectively as well as have many positive effects on our body.

Kneeling, bowing forward is very good for the spine. Kneel on your knees, reach forward so that your chest touches your thighs, face down, arms stretched forward.

Function: Better muscle relaxation to avoid aches and pains in your workplace!

Start in a comfortable sitting position in a chair, bend one leg and squeeze with your hands so that your knee touches your chest. Hold the position for 3 seconds and return to the original position. Repeat the movement 15 times for each leg.

Function: This is a movement that both tightens the abdominal muscles and helps to slim the hips and waist.

Reach your hands behind your back, clasp your hands, and pull them back as if you were trying to intimidate a coworker past you. Hold this movement for 5 seconds.

Function: Good for shoulder and chest muscles, helping you to relax your mind.

Sit in the position of the left leg crossed over the right leg, twisting to the left. Hold for a few seconds, then return to the starting position and repeat 10 times, then switch sides.

Function: This twisting movement helps you relieve back pain.

Sit at the edge of the chair, put your hands on the chair, use the biceps and back muscles, the abdomen and hips lift the body off the chair, the legs are bent at right angles. Hold the movement for about 5 seconds and repeat 15 times.

Function: This exercise helps to strengthen the abdominal muscles.