Due to busy work schedules, women, nowadays are having a hard time to do some workout.  Many women are prone to bulging tummy because of frequent eating out, stress eating and sitting too long.

Good thing, there are several simple exercises that can be done even if you are working mostly on your desk. Doing them for a few minutes can help you flatten your stomach.  Remember to do it during your office break, as these exercises are worthy and beneficial to your body.

Here are simple exercises to prevent stomach from bulging.

Chair Crunches
What does it do?

  • It provides an intense abdominal workout right in your seat.

How to do it:

  • Sit upright on the edge of the chair. Make sure that the wheels of your chair are locked if you are sitting on a chair that rolls or the back of your chair is braced against a wall.
  • Do inhalation deeply. Lean back slightly while raising your legs together off the floor.
  • Exhale then bend your knees, bringing them into the chest.
  • Inhale and straighten your legs again, then exhale and crunch.
  • Repeat the process 10 times initially. Work up to 20 or more repetitions.

Seated Twists

What does it do?

  • This exercise is yoga-inspired gentle stretch that helps tone the sides while alleviating tension in the low back.

How to do it:

  • Sit upright in your chair, with feet flat on the floor.
  • Cross the right leg over the left.
  • Inhale and reach the right arm overhead, then rest it on the back of the chair.
  • Exhale and twist to the right, looking over the right shoulder.
  • Press your left arm against the outside of the right knee for a deeper twist. Breathe deeply and hold it for one to two minutes.
  • Repeat the same step on the opposite side.

Plank pose

What does it do?

  • It strengthens abdominal muscle.

How to do it:

  • Similar to chair crunches, Make sure that the wheels of your chair are locked if you are sitting on a chair that rolls or the back of your chair is braced against a wall.
  • Face your chair and rest your palms or forearms on the seat, while keeping your upper arms straight and your shoulders strong.
  • Walk your legs out behind you, until you reach an inclined plank pose.
  • Keep your legs straight together. Breathe deeply and hold for up tom one minute.
  • Repeat two or three times more.

Suggestion: The closer your body is to the floor, the more challenging it is. Try to lower the chair as your abdominal muscles get stronger

Side Stretch

What does it do?

  • It helps lengthen the side body and tone the external oblique muscles. It is a classic yoga move which can be done modestly while sitting at your desk.

How to do it:

  • Sit straight on the edge of your chair.
  • Breathe in. Reach arms overhead, interlocking the fingers and pressing the palms toward the ceiling.
  • Breathe out. Stretch the whole body to the right, keeping the arms straight.
  • Inhale and come back to the center.
  • Exhale again. Stretch the whole body to the left.
  • Inhale back to center.
  • Start with 10 repetitions for both sides and work up to 20 repetitions.
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