Long sitting hours are very bad for your health, but some people cannot avoid them, especially if your work in an office. As per a released study in the American Journal of Epidemiology, a sedentary lifestyle increases the risks of developing diseases like diabetes, cardiovascular diseases, cancer and obesity. Moreover, as a result of these conditions, the risk of premature death is higher by 40%.
Fortunately, you can turn the long suiting office hours into enjoyable ones and protect your body from diseases by implementing exercises while sitting. Thanks to them you can melt down the fat in the stomach area and lose some extra pounds.
Six Efficient Exercises While Sitting
- Elevate your knee
The performance of this movement will better body’s digestion and blood circulation, and naturally make your abdominal muscles stronger while burning fat.
Maintain a straight back without touching the back of the chair with your flat feet on the ground. Next, raise your right knee towards your chest by putting your hands under your shin so that to better stretch your lower abdominal muscles. Do 20 to 30 repetitions by changing your knees.
- Raise both knees
While sitting on your chair grab the edges of the chair with each hand. Maintain a straight back and start raising your knees towards your chest. Keep your knees together while elevating them. In this way your abdominal muscles will get properly stretched.
Go back to your initial position, but rest your feet, without touching the floor. Do 10 to 20 repetitions of this exercise.
- Lift your knees by tilting the body to one side
The performance of this exercise will help in burning the fat on both sides of your belly.
You should sit on the edge of your chair and maintain a straight back. With your hands hold the back of the chair and start tilting your body to the side of the chair. You should sit on your buttock. In this position, raise your both knees against the chest by keeping your legs together. Go back to your initial position and do the same exercise on the other side of your body. Perform it 10 to 20 times on each body side.
- Touch the feet
By doing this movement, you will burn the fat at the waist and hip area.
Sit on your chair, and keep your feet on the floor. Next, straighten your arms aligned with your shoulders. Then, touch your left foot with your right hand. Keep this position for a brief moment and then go back to the starting position. Do the same movement with the opposite hand.
Perform 20 to 30 repetitions by changing body sides.
- Elevate the body above the chair
The performance of this movement will target the back, shoulders and arms along with your abdominal muscles. For best performance of this exercise your chair should be with armrests.
Hold the armrests of your chair strongly and then elevate your body above the chair in order for your hips and legs to be in the air. In this way you are utilizing your abdominal muscles in order to raise your knees against your chest. Once you have lifted your body, keep the position for at least 15 to 20 seconds, and then slowly go back to your starting position and take a short break.
Make 4 repetitions of this movement.
- Knee to the elbow
Make sure the chair you are sitting on is without casters so that to perform the exercise without having any incidents. This movement targets the oblique and lower abdominal muscles.
Maintain a straight back without touching the back of the chair with your hands placed behind the head. Raise your knee towards the chest, and then bend your left elbow in order to touch the knee. In order this movement to be properly performed you need to ensure that your knee touches your opposite elbow. While doing this movement your upper body should turn slightly.
After that, go back to the starting position. Do the same movement with the other knee and elbow and do 4 sets of 15 repetitions.
Extra Tips for Burning Belly Fat
Minimize the consumption of refined carbohydrates, and replace them with complete, unprocessed carbohydrates. The latter have been suggested by several studies that confirmed that the metabolic health is being enhanced thanks to their use which in turn will lead to slimmer waistline.
Try to intake more soluble fiber as it helps in lowering the count of calories that your body is able to absorb.
An introduction of a Mediterranean diet is highly recommended due to its amazing health benefits. This diet is high in monounsaturated fatty acids that prevent obesity and other health issues.
You should introduce a regular physical activity like a 30-minute walk that will help in total body fat reduction, including the fat around the abdomen.