Sedentary life kills more than tobacco. It's proven. Moreover, according to François Carré, professor of cardiovascular physiology at the University Hospital of Rennes and sports doctor, "the more the daily time spent in a sitting position is high, the shorter the life expectancy. ". In fact, a sedentary lifestyle favors the development of several diseases, namely cardiovascular risk such as high blood pressure, diabetes, cholesterol, obesity, or even cancer. It can also cause other inconveniences such as: heavy legs, chronic fatigue, constipation, etc.
However, another major concern that also worries is the increase in fat in the belly, caused by sedentary lifestyle, which remains unsightly and unsightly.
What advice so as to keep a flat stomach?
To have a healthy weight and a slim figure, it is important to have a healthy lifestyle by following a healthy and balanced diet, getting hydrated, having a restful and adequate sleep and playing sports. Indeed, it is necessary to move to the maximum by practicing a sporting activity. But for those who do not have the time, we offer exercises that you can do at home or in the office, to eliminate abdominal fat, strengthen the abdominal muscles and improve digestion. You will only need a chair to make them. These exercises will help you to have a flat stomach.
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Exercise 1: Knee in the chest
- Sit on a chair. Keep your back straight without touching the back of the chair.
- Keep your feet flat on the floor.
- While keeping your back straight, lift your right knee and pull it towards your chest. Keep your belly contracted.
- Put your hands on your shin to better stretch your lower abdominal muscles.
- Repeat this exercise 20-30 times alternating your knees.
- With this exercise, all belly muscles work in a gentle and effective way for a better result.
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Exercise 2: Parallel knees
- Keep the legs together
- Put both hands on the sides of the chair
- While keeping your back straight, raise your joined knees and pull them towards your chest. You must feel that your abdominal muscles are tight.
- Put your feet, but do not touch the ground.
- Repeat 10-20 times.
This exercise is effective for narrowing the waist, burning fat on the sides of your belly.
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Exercise 3: Kneeling in combination with lateral elbows
- Sit on the edge of the chair keeping your back straight. Hold the chair firmly with both hands.
- Lean your body to the side, and sit on only one side of the buttocks.
- Keep your legs together, and lift both knees against your chest as described in the previous exercise.
- Return to your original position and lean to the other side.
- Repeat 10-20 times on each side.
This exercise helps burn fat that accumulates on the sides of your stomach and hips.
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Exercise 4: Folded position
Keep your feet on the ground.
- Straighten your arms at your shoulders.
- Turn the upper body to the right, bend and touch your left foot with your right hand. Stay in this position for a moment.
- Return to the original position. Now bend to your right foot, touching it with your left hand.
- Repeat 20-30 times, alternating the sides.
This exercise helps to burn fat fast, speeds up the tonicity of the belly, back and shoulder muscles. To increase the intensity of this exercise, you can use a chair with arms. Make sure your chair is not rolling.
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Exercise 5: Raising the body above the chair
- In a sitting position, hold the arms of the chair firmly.
- Lift your body above the chair so that your hips and legs are raised. Use your abdominal muscles to elevate your knees to your chest.
- Stay in this position for at least 15-20 seconds, then slowly return to the initial position and take a short break.
- Repeat this exercise 4 times.
This exercise is effective for working your oblique and lower abdominal muscles.
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Exercise 6: Right knee and left elbow
- In sitting position, back straight without touching the back of the chair, put your hands behind the head.
- Lift your right knee towards your chest. At the same time, your left elbow should touch your right knee.
- Return to the original position. Do the opposite operation with the other knee and the other elbow.
- Repeat this operation a dozen times by doing a series of 4.
This series of the 6 exercises mentioned above are performed on a chair.
Another and last exercise will be done while standing near the chair. It will strengthen your buttocks and burn belly fat.
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Exercise 7: Strengthening oblique muscles
- Stand on the side of the chair and lean over with your left hand.
- Lift your right hand over your head.
- Raise your right hand slowly by lifting your right leg.
- Return to the original position and repeat the exercise 10-15 times.
- Repeat this process by changing the hand and the leg.
- Make a series of 4 on each side.
These 7 exercises are simple and effective and should be repeated daily for better and faster results. Nevertheless, any intense or regular sports activity should be accompanied by a healthy and balanced diet, as mentioned above, for more convincing results.