Change your workday with these desk exercises for weight loss

‘Sitting is new smoking’, we have heard all this earlier. But in the modern era of desk jobs and digital variations, it is not always easy to avoid sitting for a long time. However, this does not mean that you have to renounce your health and fitness goals. Here are some of the best desk exercises for weight loss that you can do without leaving your workstation. These easy yet skilled workouts will help you to burn calories, tone muscles and improve your overall health when working. Therefore, if you are ready to dig the sedentary lifestyle and take maximum advantage of your workplace, then continue reading to learn about the best desk exercise to shed the pound.

What are desk exercises?

Desk exercise is a type of physical activity that can be done while sitting or standing on a desk. These exercises are usually simple and require minimal space, making them ideal for office workers or anyone who sit for a long time. These workouts can help improve circulation, Reduce muscle stiffnessAnd calorie burn, as found in a study published in the journal Taylor and FrancisThey can also help improve mental focus and reduce stress. Wonder who is the best desk exercise to lose weight, see something below!

Desk exercise for weight loss: does it help?

Desk exercise, while a complete workout is not a replacement for routine, can still contribute to weight loss in many ways. “They help increase your non-exercise activity thermoshesis (NEET), which you have energy burnt through daily activities outside the structured exercise,” says fitness experts. Mahesh GhankarBy incorporating small movements in your workday, you can promote your metabolism and burn more calories overall.

Additionally, desk exercise can help Build muscleWhich in turn increases your relaxing metabolic rate. This means that you still burn more calories when you are not actively exercising.

10 best desk exercise to lose weight

Here are some easy and effective desk exercises that can help in weight loss.

1. Sitting legs

• Sit upright with the feet flat on the floor.
• Parallel to the floor, keep a leg out of your front directly.
• Hold for a few seconds, then slowly reduce.
• Repeat with the other leg.
• Targets for 10–15 representatives per foot.

This exercise targets the core and foot muscles.

2. Kursi squats

• Stand in front of your chair with the shoulders of the feet.
• Reduce your body as you are going to sit, but stop just before touching the chair below.
• Hold for a second, then push back.
• Repeat 10-12 times.

This practice works on quads, glutes and hamstrings.

3. Desk push-up

• Facing your desk, slightly wide than the shoulder width, resting on the shore.
• Bend, lower your chest towards the desk.
• Push back.
• Repeat 10-12 times.

This exercise helps strengthen the chest, shoulders and triceps.

4. Sitting torso twist

• Sit on the floor with a flat of the feet.
• Place your hands behind your head or on your desk.
• Turn your torso aside, then the other.
• Repeat 10-15 twists per side.

This exercise helps to attach the main muscles and improve the posture.

5. Sitting bicycle crunch

Litting your feet from the floor, sit a little back on your chair.
Bring your right knee towards your left elbow, then extend your leg.
Repeat with the second leg, in turn.
Targets for 10–15 representatives per foot.

This exercise helps the abdominal muscles to function.

6. The calf arises

• Sit or stand up with the flat of the feet on the floor.
• Raise on the balls of your feet, then slowly down down.
• Repeat 15-20 times.

It helps to exercise Tone calf muscles,

7. Hamstring curl

• Sit on the floor with a flat of the feet.
• Expand a leg in front of you.
• Curry your heel towards your chair, then slowly reduce it.
• Repeat with the other leg.
• Targets for 10–15 representatives per foot.

This practice helps strengthen hamstrings.

8. Tricup dips (using a chair)

• Sit on the edge of your chair, the width of different shoulders to the hands, the fingers forward.
• Slide below you from the chair, support yourself with your arms.
• Lower your body by bending your elbow, then push back up.
• Repeat 10-12 times.

This exercise helps triceps to function.

9. Shiny

• Sit or stand with weapons on your sides.
• Reduce your shoulders towards your ears, then slowly reduce.
• Repeat 15-20 times.

This practice helps relieve tension in the shoulders and neck.

10. Calcia curl

• Hold a light (or bottle of water) in each hand.
• Relax your forearm when you face your desk, palms.
• Curl your wrist upwards, then slowly reduce.
• Repeat 10-15 times.
• You can also do reverse wrist curls (palms downwards).

This practice helps strengthen cells and wrists.

Important views:

• Start with some recurrence of each exercise and gradually increase the number because you are strong.
• If you feel any pain, stop exercise immediately.
• Drink plenty of water throughout the day.
• Desk exercises are most effective when combined with balanced diet and regular exercise.
• For the best results, try to include these exercises in your routine. Even add a few minutes here and there.

take away

Kilos will not be suddenly melted while performing these desk exercises, they are an effective tool in the fight against sedentary life and can help you keep healthy. By applying these basic movements in your workday, you can increase your metabolism and build muscles, both weight management and aid in overall well -being.