7. A gluteal squeeze. To do this exercise you should squeeze the muscles of your rear end while you are sitting or standing. Hold the position and then relax.
8. Crunches can be done lying on your back with your knees bent. Try to reach for your knees, hold the position and for a count of two return to the floor.
You should practice the exercise which involves frequent contracting and releasing of your abdominal muscles all day long.
9. Push ups. To do this exercise you should stand upright against the wall or you may lay with your face down on the floor; your hands should be a bit wider than shoulder-width apart.
10. Dips. Place the palms of your hands on the chair and your feet on the floor. Move your rear end off the end of your chair. Your elbows should be bent and lower your body. To return to the starting position you need to straighten your arms.
11. Do shoulder raises to lower the tension. You need to raise your shoulders up to the ears. Try to hold the position and then relax.
It will be very useful for you if you add these simple exercises to your daily schedule. Due to them you will be healthier.
Recommendations:
1) Your workplace should provide you a proper environment for your work.
2) If you haven’t been practiced strength training exercises before, it is necessary to consult a personal trainer to get helpful recommendations.
3) You should always warm up before the exercise or increase the intensity of your workout gradually.
4) Each exercise should include proper amount of repetitions. You need to feel fatigue in the muscles which you have been working.
5) Buy comfortable casual clothes which you could have on hand.
6) It is crucial to discuss your exercise program with the health care provider.
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