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.

Read more »

Fit in 15 minutes

Forget the excuse that "you have no time for workout" and have will for shaping your body. So stand up and do this short training consisted of seven effective exercises. Fitness experts claim that long exercise sessions are not necessary to be fit.


Sprint 4 minutes 

Before starting with the exercise, accelerate the heart rhythm and bring the body into a state of burning calories with sprint in place. 30 seconds - running in place very fast, then 30 seconds -  rest. Make a total of four such iterations.


7 exercises for the whole body

Be in push-up position. Do one push-up, and then move the left knee towards your chest (see picture). Return the knee back. Make one more push-up, then immediately pull your right knee towards your chest. Return to the original position.

*Repeat this exercise only once.

Lie on the floor and spread your arms and legs so that your body make the "X" shape. In both hands, hold a small weight. Tighten your abs and simultaneously move the left arm and right leg to each other (see picture). Then, go back to the original position.

*Repeat the same exercise, but with the right arm and left leg. Make a total of 10 repetitions.

Sit on the floor, and hold a small weight in the hands. Lift your legs about 25 inches from the floor. Your knees should be slightly bent. Bend backwards so that the upper body make an angle of about 45° from the floor. Stretched your arms in front of the body and slowly turn the upper body to the right, keeping your feet static (see picture). Then, slowly turn to the left.

*Do 8 repetitions.

Stand up straight, take a weight and hold it with both hands at chest height. Jump and spread your legs while lifting your arms over your head (see picture). Then, jump and go back to the original position.

*Do 20 repetitions.

Stand up straight and set your feet at the same width with the hips. Bend forward and place your hands on the floor, at the same width with your shoulders. At this point your body should have the form of a reverse "V". Bend your left leg, move your knee towards the chest, and then immediately stretched leg back (see picture).

*Do 8 repetitions with your left leg and 8 with your right.

Stand up straight, set your feet at the same width with the hips and in both hands hold a small weight. Bend your right leg and lift it behind you. Lean forward while moving weights toward the left foot. Your left knee should be slightly bent (see picture). Return to the original position.

*Do 10 repetitions with the right leg, then 10 with the left.

Stand and spread your legs. Place your palms on the back of your head and pull the stomach inward. Lean forward until your upper body is parallel to the floor. Hold your legs straight (see picture). Then, straight up.

*Repeat this exercise eight times.

It is enough to make this 15 minutes-fitness-session twice a week in order to increase energy and shape your body without taking you a lot of time.

Read more »