Convert your work day with these desk exercises for weight loss

“Sitting is a new smoking,” we have all heard this. However, in modern desk work and digital transformation, avoiding long-term sitting is not always easy. But that doesn’t mean you need to sacrifice your health and fitness goals. Here are some of the best desk exercises for weight loss that you can do without even leaving your workstation. These easy yet efficient workouts will help you burn calories, muscle tone and improve your overall health while you’re at work. So, if you’re ready to throw away your sedentary lifestyle and make the most of your workplace, keep learning about the best desk exercises to cut pounds.

What is desk exercise?

Desk exercises are a type of physical activity that can be performed while sitting or standing at a desk. These exercises are usually simple and require minimal space, making them ideal for office workers and those who sit for a long time. These trainings help improve circulation, reduce muscle stiffness and burn calories, as seen in studies published in the journals Taylor and Francis. It also helps to improve your mental focus and reduce stress. I wonder which is the best desk exercise to lose weight. Check out the following!

Desk Exercises for Weight Loss: Does it help?

Desk exercises are not a replacement for a complete workout routine, but they can contribute to weight loss in several ways. “They help increase the heat generation (nice) of non-activity activities, the energy they burn through daily activities other than structured exercise,” says fitness expert Mahesh Ghanekar. By incorporating small movements during the day of work, you can boost your metabolism and burn calories overall.

Additionally, desk exercises can help you gain muscle mass, which in turn improves your metabolic rate of rest. This means burning more calories even when you’re not actively exercising.

10 Best Desk Exercises to Lose Weight

Here are some easy and effective desk exercises that will help you lose weight.

1. A rising seated leg

• Stand upright with your feet flat on the floor.
• Extend one foot parallel to the floor straight ahead.
• Hold for a few seconds then slowly drop.
• Repeat with the other foot.
• We aim to have 10-15 persons per leg.

This exercise is aimed at the core and leg muscles.

2. Chair squat

• Stand in front of the chair, shoulder-width apart.
• He lowers his body as if he was sitting, but the bottom stops just before he touches the chair.
• Wait a minute and then push it back.
• Repeat 10 to 12 times.

This exercise works with quads, gluts and hamstrings.

3. Desk push-ups

• Stand against the desk, slightly wider than your shoulders and rests on the edge.
• Lower your breasts towards your chest and lean forward.
• Push it back.
• Repeat 10 to 12 times.

This exercise will help strengthen your chest, shoulders and triceps.

4. Twist on the seated torso

• Sit flat on the floor.
• Place your hands on your head or on your desk.
• Twist the torso on one side and the other.
• Repeat 10-15 twists per side.

This exercise helps in the involvement of the core muscles and improves posture.

5. A seated bicycle crunch

Sit in a chair for a moment and lift your feet off the floor.
Stretch your legs with your right knee facing your left elbow.
Repeat with the other leg, alternating sides.
We aim to have 10-15 persons per leg.

This exercise helps to work the abdominal muscles.

6. Calf promotion

• Sit or stand with your feet flat on the floor.
• Raise it onto the ball on your feet and then slowly lower your hips.
• Repeat 15 to 20 times.

This exercise helps to keep your calf muscles in order.

7. Hamstring Curl

• Sit flat on the floor.
• Stretch one leg in front of you.
• Curl your heels towards the chair and slowly lower them.
• Repeat with the other foot.
• We aim to have 10-15 persons per leg.

This exercise will help you strengthen your hamstrings.

8. Tri-up dip (using a chair)

• Sitting on the edge of the chair, shoulders wider, fingers facing forward.
• Slide the bottom out of the chair and support yourself with your arms.
• Bend your elbows to lower your body, then push back.
• Repeat 10 to 12 times.

This exercise will help you move your triceps.

9. Shrug the shoulders

• Sit down or stand with your arms.
• Shrug your shoulders towards your ears, then slowly drop down.
• Repeat 15 to 20 times.

This exercise will help relieve shoulder and neck tension.

10. Wrist Curls

• Hold a lightweight (or a water bottle) in each hand.
• Place your forearms on the desk and your palms pointed up.
• Curl your wrists upwards and slowly lower them.
• Repeat 10 to 15 times.
• You can also reverse curl the wrist (downward palm).

This exercise will help you strengthen your forearms and wrists.

Important considerations:

• Start with a few repetitions of each exercise and gradually increase the number as you get stronger.
• If you feel pain, stop exercising immediately.
• Drink plenty of water all day long.
• Desk exercises are most effective when combined with a balanced diet and regular exercise.
• Make sure to incorporate these exercises into your daily routine for best results. It can even be a few minutes here and there.

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While doing these desk exercises won’t melt kilo all of a sudden, they are effective tools in the fight against sedentary life and can keep you healthy. By implementing these basic movements on workdays, you can increase your metabolism and build muscle. Both help with weight management and overall well-being.