You don't have time or strength to run to fitness classes after work? Find at least a few minutes a day for a few exercises that won't distract you from your desk. Nobody will know that you are exercising right now. See the exercises you can do at work.

Sittingat work at the desk , doexerciseisometric. When you do business, do not use the elevator and run up the stairs. Walk quickly, vigorously and flex your thighs and buttocks. This way you will improve your figure, but you will also be less tired.

See the exercises you can do at work to avoid back pain.

Isometric exercises at work

They are simple. You tightenmuscles , but your joints stay still. It istraining , which allows you to strengthen muscles quickly and conveniently without the need for special equipment and does not require a lot of space. Maintain maximum tension for 15-30 seconds, repeating a dozen or so repetitions in several series.

Exercises for the thighs:While sitting, firmly press your feet and knees together and press them against each other. Stand with your back to the wall and put pressure on it with your heel, leg slightly bent. Make a change.

Abdominal Exercises:Sitting straight behind your desk, tighten your abs. While sitting, bend sideways as if reaching for a pen. Change side.

Neck loosening exercises : tilt your head to the right, place your left hand on your side and try to straighten your head with all your strength while pressing down with your palm. Change side.

Stretching exercises at work

They will improve circulation and thus oxygenate the brain. While stretching, try to keep the muscle relaxed, keep it in this position for at least 30-40 seconds and repeat several times.

Arm Stretch : Stand up straight, inhale and exhale deeply, then raise your arms above your head as high as you can. Alternately stretch your arms even higher. Or you can grab the wrist of one hand and pull it as far as possible in the opposite direction. Make a change.

Leg stretching:sit on the chair with little legs apart. Straighten your right leg and put your heel on the floor, bend your left leg and swing to the side. Rest your hands on your right thigh. Slightly bend down to the right leg: back straight,only the pelvis works. You should feel a slight stretching of the inside of your right leg. Make a change.

Exercise daily at your desk. For example like this:

Post-work exercises to prevent back pain

After work, do the following set of exercises suggested by trainer Marta Henning. This is a typical he alth training, not slimming, it only lasts 10-15 minutes. Do it even 4-5 times a week, and sitting at a desk won't hurt your back, neck and circulation as much.

The training consists of 3 parts:

  • cardio - exercises that stimulate circulation and prevent swelling during prolonged sitting;
  • deep muscle exercises - strengthen the core, i.e. the scaffolding of the figure (spine, abdominal muscles, buttocks);
  • stretching - its purpose is to increase mobility and stretch tense parts of the body.

See the whole training on VIDEO:

Are you working? There are many opportunities to exercise

  • If you are taking the bus or tram to the office, get off two stops early and go on foot.
  • Buy a bike and use it often - it is a fashionable way of traveling in the world.
  • Every two hours, get up from your desk, stretch, do a few bends. Don't be ashamed of taking care of yourself - such an employee is worth its weight in gold.
  • When you are sitting, straighten one leg, then the other and make small circles with them.
  • While driving a car, train your abs: pull it in and out rhythmically. Such exercise also improves intestinal peristalsis.

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ABC of exercises