Say goodbye to lower body obesity with 3 chair exercises

Modern people are busy at work and under great pressure in life. Sitting for long periods of time not only easily causes a decline in physical strength, but also obesity in the lower body is common! However, if you take 10 to 15 minutes every morning and follow fitness coach Xu Zhikai to cleverly use the fixed four-legged chair at home or in the office, you can easily sculpt your lower body with these three simple moves, get rid of your elephant legs and saddle buttocks and regain a slim figure before summer comes. (Video/Photographer Huang Zhiwen)

Modern office workers sit for long periods of time and do little exercise, which can easily lead to obesity in the waist, abdomen and lower body.

The first move: abdominal crunch exercise

Action demonstration. (Photography by Huang Zhiwen)

1. The preparatory posture is to sit down, with your hands on both sides of the chair, your back not leaning against the chair, and your feet together.

2. Straighten your back, use your abdominal force to bend your knees and lift your legs upward, pull your stomach inward, and return to the original position after doing the sit-up exercise.

3. If you want to increase the intensity of the exercise, you can straighten one leg, slowly bend the knee of the other leg and lift it up to do a curl, then switch legs and repeat the same action. Cross your legs and repeat 30 times. This exercise can help firm your abdomen and eliminate fat around your waist, abdomen and thighs.

Tip 2: Squat and stretch

Action demonstration. (Photography by Huang Zhiwen)

1. Open your feet to shoulder width, toes pointing outward 45 degrees, toes about one foot distance away from the chair, and place your hands on the back of the chair.

2. Straighten your back and chest, slowly squat downward and backward with your hips, until you feel tightness in your hips and back of your legs, then slowly stand up. Be careful not to let your knees go beyond your toes.

3. Repeat the action 8 to 12 times to exercise the front and back thigh and buttocks muscles and say goodbye to sagging buttocks.

The third trick: thigh stretching exercise

Action demonstration. (Photography by Huang Zhiwen)

1. The preparatory movement is in a sitting position, without leaning your back against the chair.

2. Lift one knee, straighten it forward and upward, with toes curled inward, tighten your abdomen, and slowly return to the original position after feeling the muscles on the front of your thigh tighten. Repeat the same action 8 to 12 times.

3. Change feet and do the toes hooking and lifting movements, repeat 8 to 12 times. This movement can help eliminate fat from the waist, abdomen and thighs.