Get your butt off the chair! Sitting for too long may shorten your life. Here are three Aquarius exercises to avoid the crisis.

How long has your butt been stuck to the chair? Studies in recent years have found that sitting for long periods of time not only causes back pain, but also increases the risk of obesity, various chronic diseases and cancer, and even kills your life! Fitness coaches call on sedentary people to "stop making excuses for themselves" and get moving. Use 15 to 30 minutes every day to pick up mineral water and do some simple water bottle exercises. This can not only enhance immunity, prevent colds, maintain health, but also sculpt your body. Why not?

Don’t “sit” and lose your health! Fitness trainer teaches 3 water bottle exercises

Modern people are busy with work and have unbalanced meals. They sit in office chairs for long periods of time at work and like to be "couch potatoes" when they get home. They don't have the habit of exercising properly. Over time, the body will have problems. The most obvious ones are back pain and weakened immunity. They are always the first targets of attack by bacteria and viruses, and thus suffer from colds of varying sizes.

Fitness coach Vic (real name Li Jiayong) recommends that office workers who sit for long periods of time take out half an hour every day during their work breaks or rest time to do some simple training exercises using a readily available mineral water bottle. This can not only invigorate the mind and relieve tense muscles and stress, but also maintain physical health and help lose weight and reshape the body.

Raise your arms forward. (Photo provided by fitness coach Vic)

[Arm forward]

• Function: It mainly trains the anterior part of the deltoid muscle of the shoulder. Regular exercise of this part can make the shoulder shape more beautiful and prevent the occurrence of frozen shoulder.

• action:

  1. Stand with a bottle of full mineral water in each hand and place them on both sides of your body.

  2. Bend your elbows slightly but don't lock them. Exhale and raise one hand forward until your elbow and shoulder are at the same height, then slowly lower it.

  3. Repeat the action with both hands alternately. 15 times is one set. Do 3 to 4 sets in total. Rest for 30 to 60 seconds after each set before moving on to the next set.

Triceps stretch. (Photo provided by fitness coach Vic)

Triceps stretch

• Function: It mainly trains the triceps area, which is commonly known as the "butterfly sleeves", and helps to sculpt the lines of the hands.

• action:

  1. Stand still, hold a full bottle of mineral water in one hand, stretch your hand straight but don't lock your elbow, and raise your hand to the side of your ear.

  2. Use your other hand to support the hand and elbow holding the mineral water. When inhaling, lower your lower arm to the lowest point but do not move your upper arm.

  3. While exhaling, stretch your lower arm upward and return to the starting position. Repeat the action 15 times as a set. Do a total of 3 to 4 sets. After each set, rest for 30 to 60 seconds before continuing to the next set.

Front lunge squat. (Photo provided by fitness coach Vic)

Front lunge

• Function: Training the gluteus maximus and quadriceps, which are the muscles on the buttocks and front thighs. Regular exercise of these muscles can not only improve muscle atrophy or weakness caused by long-term sitting, stabilize the knees and reduce the burden on the knee joints, but also help to form a perky butt and sweet thighs, upgrading your sexy curves.

• action:

  1. Hold a plastic bottle filled with water at your sides with your hands and stand with your feet shoulder-width apart.

  2. Bend your knees slightly but not locked, with your knees and toes pointing forward, and your upper body upright without arching your back.

  3. Take a step forward with your right foot and raise the toes of your left foot upward. After your body is stable, squat down until the thigh of your front foot is roughly parallel to the floor.

  4. Then push your body up until your right foot is straight, but don't lock your knee. Bring your right foot back and step out with your left foot and repeat the action, alternating between your feet. Do 15 times with each foot as a set, and do 3 to 4 sets in total. After each set, rest for 30 to 60 seconds before continuing to the next set.