You can increase your mobility and reduce the risk of falling by performing these simple sitting exercises in the comfort of your own home.
These sitting exercises are low-impact and simple to perform, so you should feel comfortable trying them even if you haven’t been active for a while.
Preparation For Sitting Exercises
Choose a chair that is strong, steady, and does not have wheels if you want to complete these exercises.
You need to be able to sit with both of your feet firmly planted on the ground while your knees are bent at a ninety-degree angle. Steer clear of chairs that have arms because this will limit your range of motion.
Put on some clothes that are loose and comfy, and always have some water on you.
Build up your strength gradually and work toward gradually increasing the number of repetitions you perform of each exercise as time goes on.
Make an effort to perform these moves at least twice per week and include them into your other workout routines.
Caution: Pay attention to your body while you perform the movements; if anything hurts or causes pain, stop doing it immediately and seek medical attention. Also, before commencing this or any other form of physical activity, you should first consult with your primary care physician.
Also Read: 5 Exercises For Perfect Butt
The following are seven sitting exercises that you may perform while seated at your desk at work, and none of them require you to get up from your chair at any point.
1. Conditioning of the calf muscles
You may strengthen the muscles in your calves by sitting still and lifting your legs up onto the very tips of your toes while doing this exercise. After only a few seconds, you should feel a burning sensation in the calf muscles. Ten seconds at this hold, and then repeat the sequence eight times.
2. Clenches
Holding a clenched buttocks position for ten seconds will help you develop steely buns. Perform five sets of eight repetitions each. The wonderful thing about this exercise is that it does not require you to stand up, so no one will ever suspect that you are sneaking in a workout behind their backs.
3. Ankle Twists and Turns
Hold this position for five seconds while rotating your ankles in both directions. You should aim to complete five sets of eight repetitions in each direction. By increasing the flexibility of your ankles and strengthening the muscles around them, this exercise can help reduce the risk of sprains.
4.Exercises for the arms
The fact that you are seated at your desk does not mean that your arms are restricted in any way in the movements that they can do. There are a variety of arm workouts that may be done while sitting at a desk. You can stretch the muscles in your right arm by stretching as far to the left as you can with your right arm while supporting it in the crook of your left elbow. Once you’ve reached your maximum distance, hold the position for as long as you can. Spend the next five seconds feeling the strain. Complete eight reps with your right arm before switching to your left.
5. Turning around the middles
Maintaining a seated position while spinning at the waist can help you build core strength. You should rotate all the way to the left, pause there for five seconds, and then repeat the process on the right. Perform five sets of exercises. Take hold of the backrest of the chair you’re sitting in with both hands for more support.
6. Crunches
You should move over to the side of the seat and lie back on the backrest. The next step is to raise your back a few inches off the backrest while keeping your legs in a straight position and lifting them a few inches off the ground. Hold for 10 seconds until you feel a burning sensation in your abdominal muscles. When performed on a daily basis, eight reps lasting ten seconds each can significantly improve your core strength.
7. Leg raises
Leg lifts are performed by placing both feet flat on the floor at the beginning of the exercise. The right leg is lifted first, followed by the left. Raise each leg till it is in contact with the surface of the desk underneath it. To build strength in both your thighs and your core, perform 10 sets of eight reps of each exercise.
What Are The Benefits Of Sitting Exercises?
- Improve Your Posture.
- Work on improving your shoulder strength.
- Knee Joints Should Be Lubricated.
- Flexibility in the upper body should be improved.
Takeaway
Never use your hectic schedule as an excuse not to work on your fitness. Never forget that there are many different ways you can include exercise into your daily routine, even though you should always attempt to make time for regular cardio and weight training. When practised on a consistent basis, performing even just a couple of basic exercises while seated at your desk at work each day will help increase your range of motion, muscle tone, and overall strength.
