Format: 45 seconds work / 15 seconds rest → 1–2 rounds
1. Seated Knee Lift
• Sit tall, lift one knee toward chest, lower slowly, alternate legs.
• Focus: Lower abs & hip flexors.
2. Seated Torso Twist
• Sit tall, cross arms over chest, rotate torso left and right slowly.
• Focus: Obliques & rotational strength.
3. Chair March with Core Engage
• Lift knees alternately while tightening abs and keeping spine neutral.
• Optional: Pump arms lightly.
• Focus: Core stability & hip flexors.
4. Seated Side Bend
• Hands on chair or overhead, bend sideways slowly without leaning forward/back.
• Focus: Lateral obliques.
5. Desk Plank Hold (if safe)
• Place forearms on the desk, walk feet back, hold a plank-like posture.
• Focus: Full core & shoulder stability.
6. Seated Belly Draw-In
• Sit tall, draw belly button toward spine, hold for 5–10 seconds, release slowly.
• Focus: Transverse abdominis & posture.
Structure:
• Perform each exercise 45s → rest 15s.
• Complete 1 round for a quick core activation (~5–7 min).
• Optional: Repeat for 2 rounds if you have 10–12 minutes.
Tips:
• Sit tall, shoulders relaxed, feet flat on floor for stability.
• Move slowly and focus on engaging the core, not the arms or legs.
• Perfect as a mid-morning or mid-afternoon energy boost.
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