Objective: Performing this exercise daily during work breaks effectively lifts the buttocks, sculpting a slender lower body while eliminating muffin tops and thick calves. 1. Sit upright on a chair with legs together, toes touching the floor, and hands resting at your sides.
2. While seated, lift both legs so thighs and calves form a 90-degree angle, pointing toes straight.
3. Using thigh strength, lift calves to align with thighs. Hold for several seconds before lowering. Repeat 15–20 times. As strength improves, aim to lower only when muscles reach failure.
Precautions: Keep your back straight throughout. Maintain perpendicular arms to shoulders to avoid hyperextending elbows.
II. Push-ups (Intermediate)
Purpose: Strengthens chest muscles while targeting the rear upper arms; also engages abdominal muscles.
1. Lie prone on a desk with hands shoulder-width apart, palms flat on the surface, forming a straight line with your body.
2. Bend elbows and lower body in a straight line toward the desk, bringing chest as close as possible without touching.
3. Lift one leg, hold for 5 seconds, then switch legs. Repeat 15–20 times.
Precautions: Maintain a straight body line throughout. Avoid sagging the lower back or arching the upper back. Engage chest muscles—do not rely on arm strength.
III. Arm Exercises
Purpose: Strengthen arm muscles and reduce excess fat.
1. Bend knees to 90 degrees with entire soles flat on the floor. Push hips back. Place arms shoulder-width apart on the chair seat, supporting your weight as if sitting.
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2. Extend one leg straight forward, toes lightly touching the floor. Lift this leg, ensuring the height does not exceed that of the supporting leg.
3. Bend elbows while lowering the body, then return to starting position. Switch legs and repeat. Perform 15–20 repetitions.
Precautions: Keep elbows tightly tucked in, shoulders relaxed. When lowering, maintain a 90-degree angle between upper and lower arms.
IV. Side Exercises
Purpose: Stretch lateral muscle groups and relieve fatigue.
1. Stand beside a chair with spine straight, one hand holding the chair.
2. Extend the opposite arm upward, keeping it close to your ear. Straighten the same-side leg, balancing on the toes, and extend it sideways.
3. Using core strength, lean your body toward the chair side as far as possible. Hold for 5–10 seconds, return to center, then repeat on the opposite side. Perform 15–20 repetitions.
Note: Maintain a straight line with your body as you lean to the side.
V. Abdominal Exercise
Purpose: Strengthen the abdomen while building arm and leg strength.
1. Sit on a chair, leaning back slightly with legs extended. Position your forearms on the chair back, forming a 90-degree angle between upper and lower arms.
2. Keep your back straight and engage your core. Extend both legs straight, lifting them to a 90-degree angle using abdominal strength.
3. Using abdominal strength, lift the straightened legs toward your chest as far as possible. Hold for 3–5 seconds, then lower. Repeat 15–20 times.
2. Keep your back straight, engage your core, and lift your straightened legs to a 90-degree angle using abdominal strength.
3. Using your abdominal muscles, pull the straightened legs toward your chest as much as possible, then extend them back to a 90-degree angle in the air before lowering them to the ground. Repeat 15–20 times.
Precautions: Maintain constant abdominal tension throughout this exercise. Focus all attention on your core to avoid distractions from your legs. Keep your back relaxed and avoid excessive tension.