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Key exercises for women: Proper leg lifting shapes hips, 30 seconds for stronger torso

Everyday sitting for eight hours a day can leave lasting effects on health, particularly on the spine. With regular exercise you can strengthen muscles, improve circulation and recharge your batteries.

exercises - women lying

Each day do at least one of those exercises and you will see how you will be better.

While sitting, raise your legs, stretch and hold for a few seconds, and then return to the original position. However, do not let it drop to the floor, but keep it in the air for two seconds before the drop. Repeat the procedure with the other leg. Perform this exercise 15 times a day.

Proper seating for a flat stomach

Just as you can strengthen your feet, you can strengthen the muscles of the stomach. Sit properly so that the chair supports the lower spine, and his hands were on the table at an angle of 90 degrees and tuck your stomach as you inhale and hold for about 30 seconds. Repeat the exercise twice every hour.

Only 30 seconds to stronger torso

Move your upper body to the left and hold for about 30 seconds. Repeat this procedure to lean to the right. Thus strengthening the abdominal and thoracic muscles.

And as you sit tighten thighs

Tighten the inner thigh muscles and hold for about five seconds. Repeat 12 to 20 times a day, and in between reps to relax a bit so you do not get sore muscles.

Proper lifting leg shapes hips

Sit properly and gently slide the stomach, and then lift the leg of a chair at an angle of 90 degrees. Hold for a few seconds and then drop to the floor. This exercise to shape your hips, thighs and abdominal muscles.

Kegel exercises for stronger pelvis

Apart from the hips and thighs exercise and pelvis, and prevent problems with urination. Squeeze your pelvic floor muscles, which are responsible for urinary retention, as well as trying to prevent urination. The so-called. Kegel exercises if you do them three times a day will allow you and a better sex life.

Balls of beautiful thigh

Do you want to shape the thighs and abdominal muscles as you sit put the ball between your legs and gently squeeze. Repeat the exercise 20 times a day, and every time you hold the squeeze for three seconds and relax

You can shape your butt while you siting

Just because you sit all day, does not mean that you can not shape the butt. Tighten buttock muscles and hold for about three seconds, and then relax them. Repeat the exercise 15 times a day.

The tension in the shoulders disappear in a few seconds

Tension in the shoulders solve a simple exercise. Turn your head to the left, and the torso to the right and stay for a few seconds in this position. Repeat, but to turn your head to the right and left body. Repeat the exercise 15 times a day alternately changing sides.


Photo by kris krüg CC BY

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