Traditional office hours can eat into our free time. By the time you return home, you are so drained out that the thought of heading to the gym doesn’t exactly produce the same reaction as the thought of having a pizza and watching your favorite series. However, if you want to invest some time in health, you have to balance both professional and the life dealing with your health. This can be done by using the following methods.
1. Chair Running
- Sit on the chair and extend your legs outwards. Keep your toes pointed and your arms bent at your sides.
- Pull in your abs tightly and hinge it backwards till you feel the shoulder blades lightly grazing the back of your chair.
- Bend your right knee upwards, towards your chest, and turn your left shoulder inwards, in the direction of your knee. You will feel your right elbow pull slightly behind. Now, quickly switch to your other side.
- Keep repeating the move as fast as you can. Do 15 reps for each side.
2. Chair Squats
- Stand in front of the chair, and lower the backside as if you are about to sit down.
- Hold your arms ahead of you and parallel to the floor. Keep your palms facing downwards.
- Push the hips gradually behind with your knees fully bent and take a seat.
- Refrain yourself from getting too comfortable. Lift yourself back and return to your original standing position.
- Ideally, aim for 2 sets x 15 reps.
3. Chair Crunches
- Scoot over to the end of the chair. Get a firm grasp on the sides of the bottom of the chair.
- Lean back until you can feel your abs engage.
- Extend both the legs outside. Bend your knees and pull them towards your chest.
- Do a set of 15 to 20 reps.
4. Skater Switch
- Sit exactly at your the edge of the chair. Bend the left knee sideways, extending your right leg in a straight line, with toes pointed.
- Extend your arms, thereby leaning forward slightly. Let your right arm reach the inside of your left foot while simultaneously raising your left arm up and behind your body, causing your torso to twist. Now, rapidly switch sides.
- Do 15 reps for each side.
5. Seated Oblique Twist
- Sit in your chair. Place your hands behind your head and twist your left elbow to meet your uplifted right knee. You should bend slightly forward to feel your abs tense.
- Return to the initial position and repeat for the next side.
- Do 3 sets x 10 reps.
6. Standing Kickback With Chair
- Stand up and keep a distance of few feet between you and the back of the chair.
- Place both hands on the back of the chair and bend forward from your waist.
- Kick your left leg backwards, extend it upwards, and stretch them out behind you.
- Bring your left knee back, thereby bringing it closer to the left shoulder. Pause for a while. Swing it back behind you, once again. The entire move is equivalent to 1 rep.
- Do 20 reps for each side.
7. Plank Knee Cross
- Start with both the forearms placed on the seat of your chair and step behind, getting into the plank position.
- Raise the left knee upwards to meet the inner sides of the left arm. Pause for a few seconds and repeat it on the opposite side.
- This full movement for both sides will be equal to 1 whole rep. For best results, do 15-20 reps without any breaks. Always remember to hold those hips low and keep your core engaged through the course of the exercise.
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