Exercise while sitting

1. Tightening the buttocks

The easiest exercise that you can do while sitting is to strengthen the buttocks and thighs - most problematic female body zones. Sit straight so that your feet stick to the floor. Tighten the muscles of the buttocks and thighs and hold them "contorted" for five seconds. Then, relax. Do 20 repetitions.

You can do this exercise while working, while surfing on the Internet or while traveling on a long distances. Without much effort, you will shape your buttocks.

2. Toning the legs by "writing" the alphabet

Lift one leg so that your fingers will easily touch the floor. Start with your toes to "write" each letter of the alphabet on the floor. Write uppercase. Once you complete the alphabet with one foot, repeat the same with the other.

Then, do the same exercise again, but this time gently touch the floor with the entire foot - toes and heels. Instead of the alphabet you can type numbers. It is important that your leg will be constantly active.

3. Strengthening thighs

Sit close to the edge of the chair. Straighten your back, let your knee take an 90° angle. Lift the right leg and straighten it in front of you, so it will be parallel to the floor. Hold this position for 2-3 seconds. Repeat with left leg. Make a total of 20 repetitions.

This exercise will activate and shape the muscles of the front of the leg above the knee.

4. Strengthen leg leaves

Place your feet on the floor and raise your heels so that you rely only on the front part of the soles. Push your heels higher you can, and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while working and learning, because it doesn't require attention. It will keep the leaves strength and your legs will look even more attractive when you wear high heels.

5. Abdominal contractions

Sit up straight. Tighten stomach muscles and hold the contraction for at least 5 seconds, then relax them. Do 10 repetitions.

6. Move your ankles

Move your ankles so that the toes of your foot will drive along the imaginary circle. Draw circle 5 times to the right and then 5 times to the left. Repeat with other leg.

7. Move your shoulders

With your shoulders do 10 circles backwards, and then forward so. This exercise will not only move your shoulders, but will also reduce the tension that gathers in the upper back.

8. Stretching the neck

While sitting upright, slowly bend your head down so your chin move towards your chest. Then, bend your head back and direct your gaze to the ceiling. Repeat this exercise 5 times.

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