Sitting down doesn’t have to be a lazy task. Do some sneaky reps beneath the desk at work, turn
your morning bus ride into a mini-workout, or work off that pizza while your still sitting in the
TOP TIPS: In order for these exercises to actually work your body, you have to clench the working
muscle group as tightly as possible during each rep. Sitting on the edge of your seat also makes your
core work harder during each of these mini-exercises.
A subtle and simple way to get buns of steel: simply squeeze your buttocks together for 5-10
seconds, then rest. Repeat this 5 times.
Simply tighten your core muscles, and leaving your hips and neck facing forwards, slowly
twist your abdomen to face the left, then the right. The tighter you squeeze your abs while
you do this, the more effective it will be.
Inner thigh squeezes:
For this one you do need a prop – a thick cushion, doubled over pillow or a soft ball about
the size of your head is ideal. Pop the cushion or ball between your thighs, squeeze together
and hold for 5 counts. Repeat this 5-10 times for super tight inner thighs.
Sit with your legs hip width apart, and lift up onto the balls of your feet, squeezing your calf
muscles as you go. Hold for 2-3 seconds and repeat 10-15 times.
Seated knee raises:
Move yourself forward so you are sitting on the edge of your seat, and lift one of your legs 3-
5 inches off the floor, holding your quads tight as you do so. 5 sets of 10 raises.
This one is only for office workers with a swivel chair at hand, but this subtle ab exercise is
surprisingly hard work. Lift your feet so they are hovering above the floor, place your hands
lightly on your desk, and use your core muscles to swivel the chair 45 degrees to the right,
then 45 degrees to the left, holding for a few seconds at each stop. Do 5 sets of 10 swivels.
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