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On-the-spot exercises to help reduce belly fat for office workers

TB (summary) November 13, 2024 09:46

Sitting in one place for a long time is one of the most common causes of weight gain and fat accumulation in the lower body. This condition is often seen in office workers.

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Office workers often accumulate fat in the lower body due to sitting in one place for a long time.

When sitting still for a long time, blood circulation is poor, making us feel uncomfortable and lethargic. Besides, it can also increase menstrual cramps and back pain in women.

Sitting for long periods of time also compresses the lymph nodes, hindering the elimination of toxins, increasing the risk of edema.

To improve fat accumulation and promote blood circulation, you can do the exercises below that are popular among office workers in Japan.

Back stretch

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Clasp your hands in front of your chest, lower your head, relax your neck and shoulders, chin toward your chest, and close your eyes. Slowly push your hands forward as far as possible to stretch your shoulders, back, and waist and relax your arms.

Holding the position, inhale deeply, turning the palms facing your chest outward. Exhale slowly, stretching your body forward as much as possible. Then relax your body and repeat the movement several times until your back pain is relieved.

Abdominal exercises

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Sit about 1/3 of the way down on the chair, starting with a straight back position. Maintain this position, focusing on your abdomen and tightening your abdominal muscles, slowly arching your back backwards. Hold for at least 15 seconds then return to the starting position.

Stretching calves, hamstrings

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Sit on the edge of the chair (about 1/3 of the way up), keep your back straight, stretch your left leg forward, heel touching the floor, sole of the foot and calf forming a 90-degree angle. Press your heel firmly into the floor to stretch the inner thigh and calf. Then stretch your arms towards your toes as far as possible. Hold for about 10 seconds then repeat with your right leg.

Tighten abdominal muscles

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Sit on the edge of a chair, cross your legs, face forward, pull your stomach in, press your right knee with your left elbow and hold for 30 seconds. Continue to place your left elbow on the outside of your right knee and use your elbow to squeeze your knee firmly for 10 seconds. Switch legs and do the same movement on the opposite side.

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On-the-spot exercises to help reduce belly fat for office workers