Office Workout: female version

Continued office training topics for those who are very busy, but it wants to stay in good physical shape and feel vigorous and healthy. At this time, we have prepared a female version of exercises that can be performed without leaving your desk.

Training for legs

Exercise № 1

leg abduction is working toward the outer surface of the thigh and helps get rid of the "pie" (extra centimeters on the side of the thigh to the buttocks level). During exercise time, try to stand up straight and lift the leg muscle strength, rather than inertia.

Perform 18 repetitions on each leg.

Exercise № 2

The following exercise will include the work of the inner thighs. By the way, did you know that it practically does not work while walking, so bring it into order so difficult.

Perform 12 repetitions on each leg.

Exercise № 3

Now it's time to work on the biceps thighs (back thighs) and gluteus muscles. During the exercise you need to pull a sock over. Take care to bent heel position clearly looked up.

Perform 10-12 repetitions on each leg.

Exercise № 4

The last exercise will take up work on your quadriceps and will strengthen the muscles and ligaments around the knee. Stand up straight, lift one leg so that the thigh is parallel to the floor, and begin to bend, straighten the knee. Press should be tense, stomach sucked. During the exercise, try to keep your foot on the same level (not lower or lift up).

Perform 10-12 exercises on each leg.

Train for the upper body

Exercise № 1

During the exercise, try not to round your back. Feel reduced abdominal muscles (especially the lower part).

Perform 6 reps on each leg.

Exercise № 2

During the exercise to tighten the chest with both feet simultaneously. The main burden should be on the abdominal muscles rather than the hip flexors. Perform 10 repetitions and then continue to the next update of this exercise.

Exercise № 3

This exercise includes job right and oblique abdominal muscles. Perform 12 reps on one side, then the same - for the second.

Exercise № 4

Now it's time to think about the waist and resume blood circulation in the body. Turns - a very simple exercise. The main thing - do not make too sudden movements (this can lead to injury of the spine).

Perform 10-12 repetitions on each side.

Exercise № 5

Arms out to the side and tilts follow-twisting the feet (left hand - to the right leg, right hand - the left leg). Keep your back straight, feet firmly on the floor.

Perform 6 reps on each side.

Exercise № 6

Rest hands in the arms of the chair, pull your bent knees to your chest and lift above the seat. Try to stay in this position at least until then, until the count to 10. Exercise should not be done on an office chair with wheels.