In the office, when you are typing; at home, while you are cleaning; in the lift, sunbathing or even while you are stuck in a traffic jam you can do...a little bit of exercise. What did you think! Take note and show your body off this summer wherever you go.
At your work desk: we propose an exercise which will help you to tone your triceps. Steps: before sitting down, place yourself a metre away from the desk. Then, open your legs as much as you can and stretch out your arms, at shoulder level. Keeping your arms stretched, flex your body until you can rest your hands on the table. After that, start flexing your arms, trying to maintain your elbows as close to your body as you can. If this is easy for you,�move your feet a little further away�from the table.�Try to do this 10 times and repeat this series 3 times.
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Sitting down: whenever you are going to sit down, take the opportunity to imitate the action of sitting down: they are the best exercises for the lower half of the body due to the quantity of muscles which are used in one simple movement. Take this into account if you are after firm buttocks. Steps: standing up, crossing your arms against your chest, contracting your buttocks and abdominals, lowering your hips and flexing your knees slowly. Keep your back straight and�focus attentively on a specific point.
In front of the computer: whilst you are typing, you can continue exercising in order to strengthen your legs. Steps: raise both your legs at the same time. You will feel tension in the abductor muscles, maintain the posture for at least 10 seconds and repeat it 20 times.
In the lift: in order to attain a flat stomach and firm buttocks, you only have to stand very close to the lift walls. Steps: standing up, with your back against the lift wall and your chin pointing inwards, keep you legs separated at� a distance of between� 30 and 40 centimetres, and your feet at 20 cm. from the wall. Contract your stomach�muscles and�buttocks.
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Going upstairs: avoid usinf lifts. Always go up and downstairs on foot, your buttocks, thighs and the upper part of your legs will thank you for it. Steps: while you are going upstairs, only resting the tips of your toes on the steps, clenching your buttocks hard. If you feel your abductor muscles stretching, it is a sign that you are doing the exercise well.
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Whilst tidying up: tidying up is an unavoidable nightmare for most people. However, if you exercise whilst you are cleaning, it will be more gratifying and enjoyable. Steps: with the mop bucket full and right next to our feet, we spread our legs apart, the tips of our toes facing outwards and, crouching down with the back kept straight, we start to lift the bucket with both hands, and at the same time slowly starting to get up until we are completely upright.
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Sunbathing: when we are lying face down with our legs stretched out, arms bent and the head resting on them, we are in the ideal posture in order to work out our legs and buttocks. Steps: raise both legs at the same time until you feel tension in the buttocks. Repeat the action as many times as you can, without exceeding 20.
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Traffic jams:�take the opportunity to stretch whilst the traffic jam starts to clear up; as well as helping you to avoid stress, you will avoid numbness and muscular contractions. Steps: keep your arms in a horizontal postition. Then, take hold of your right elbow with your left hand and lightly�press upwrds. You will be able to, in this way, loosen up your muscles. Keep the position for 10 to 15 seconds.
Self-massage
Any moment is equally good to give yourself a massage. It will help you to relax, to get rid of toxins, to�reduce swelling in the legs, to improve brain irrigation and also to regulate the heart rate.
The head: start pressing lightly on the temples, at the same time as you draw a circle around these. Ten minutes will be sufficient. If you have more time, carry on with your massage. This time,�laying your fingertips on your scalp and carrying out circular movements with both hands.
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Legs: bottom to top, starting at the ankles and going up to the knee, massage your cales with your thumbs. First one leg and then the other.�Do this five times with each leg.
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