I sit at a desk all day, attend business lunches and dinners at least six times a week, and my girth is now significantly wider. What exercises can I do at my desk for my middle? I’m naturally lazy.
These two exercises are perfect for you because you don’t have to stand up to do them. For your midriff, push your chair an arm’s distance back from your desk, with room to lift your knees. Sit erect on the edge of your chair and place your hands flat on the edge of the desk, arms straight but relaxed. Squeezing your legs and ankles together, lift your heels until your toes barely touch the floor. Now gently contract your abs, drawing in your navel towards your spine, then pull in the sides of your torso. This should be comfortable and you should be able to breathe naturally. Exhale and lift your feet a few inches off the floor without leaning back or collapsing your torso. Inhale and lower your toes to the floor. Slowly build up until you are doing this 12 to 16 times throughout the day.
Chances are your posture will need addressing, too. How you sit can deter back pain and keep a saggy belly in check. Try to sit with your upper back straight and slightly away from the seat’s back. Keep your shoulder blades drawn down and slightly together, chest lifted and shoulders relaxed.
Deter slumped, rounded shoulders with this exercise eight to 10 times a day. Lengthen your neck and relax your upper back; extend slightly bent arms, palms down, to the floor; exhale, then inhale, lifting your hands behind your ears, pressing your elbows back parallel to the floor, before returning to the start position. Also, when driving, adjust the rearview mirror upwards, so you have to sit a little taller to obtain a clear view. Follow all these, and you’ll see results without a bead of sweat.
· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).
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