Thin waist! 3 tips for office workers to improve their muscle endurance

The fat body is the nightmare of many women. Sitting on a chair every day, not only do the thighs become thicker and thicker, but the abdomen and waist are also dangerous areas where fat can easily creep up. If you want to get rid of the title of a fat woman, in addition to paying attention to eating less sweets and drinking less cold drinks, you can also do some small exercises to eliminate the fat around the abdomen.

Aerobic teacher Mimi said that the higher the body's basal metabolism, the more calories a person can consume when in a static state. Increasing the quality and quantity of exercise is the fastest way to accelerate metabolism and increase basal metabolism. However, aerobic exercise must last at least 30 minutes to be effective. Therefore, if you can complete a few simple waist-slimming exercises on a chair during your spare time, it will be more suitable for office workers who sit in the office all day.

Tip 1: Strengthen the front abdominal muscles

The first preparatory action is to kneel on the ground with your knees shoulder-width apart. (Photography by Huang Zhiwen)

Kneel on the floor with your knees, place your hands on the chair, keeping them shoulder-width apart, and your toes touching the ground. Then exhale slowly while stretching your legs backwards. You can start with one leg push-up, hold for about 10 seconds, then slowly switch to both legs and increase to 30 seconds. When you stretch your legs backward, you can feel your abdomen exerting force and your stomach pulling inward. Remember not to hold your breath.

Pull your belly inward to train your front abdominal muscles. (Photography by Huang Zhiwen)

Tip 2: Abdominal muscle and core group training

Sit on a chair, lean your back straight, hold the armrests with both hands, and lightly tap the ground with your toes. While exhaling slowly, raise your legs about 10 to 15 centimeters off the ground, then lower your legs while inhaling. Repeat about 10 to 15 times as a cycle.

Note: Keep your back straight, do not shrug or hunch your back, as this will cause adverse damage to your spine.

Abdominal and core training. (Photography by Huang Zhiwen)

Tip 3: Side waist muscle stretch

Sit upright on a chair, slowly turn your upper body to the left while exhaling, while maintaining the same sitting position for your lower body. Stay for 15 to 30 seconds and return to the original position. Then switch to the right side and repeat. Doing it 2 to 3 times on each side can help stretch the side waist, abdomen and core muscles.

Side waist muscle stretch. (Photography by Huang Zhiwen)