Due to the long working hours now, long hours of desk work have caused more and more body fat to accumulate on their bodies, and waist problems have become more and more prominent. Some people want to exercise in the gym, but don't have the conditions to go. In fact, we can do some simple waist exercises in the office, so do you know what waist exercises are available in the office? Let’s go take a look below!

1. Touch the neck, pat the waist and step high

Method: Touch the back of the neck with the right hand, and pat the lower back with the left hand, preferably with the palm of the hand, and cooperate at the same time Lift your left knee as high as possible to the right and turn your head to the left. Keep your body straight and do it again on the other side.

Efficacy: Gently pat the neck and waist to help activate parasympathetic nerves. Erecting your upper body can help your stomach deflate and eliminate bloating. High-stepping exercise uses the stimulation of the hip joints and thighs to the abdomen to assist in massaging the peristalsis of the abdominal intestines and facilitate defecation.

2. Expand the chest and twist the waist and abdomen in the horse stance

Method: Half squat in the horse stance, make fists with both hands, bend the shoulders and elbows at 90 degrees and place them beside you, With your fists facing up, keep your upper body posture, only turn your waist and abdomen to the left and right, once every second, open your mouth and relax, and let the air in your lungs go in and out naturally.

Efficacy: Squat slightly in horse stance, fix the hip joints and lower limbs, keep the upper body in the same position, and only rotate the waist and abdomen, which can train the oblique muscles and squeeze and massage the colon and large intestine to help the stool form and be discharged. Relaxing your chest to allow air to flow in and out naturally can also soothe your body and mind.

3. Hug your knees and spread your legs with your butt in the air

Method: Lie on the bed, bend your feet, hold your knees with both hands, and spread your legs outwards. Legs, bend your waist and hips, so that your butt is facing the sky.

Efficacy: Lying down with your knees and legs stretched out can put pressure on the abdomen, promote the movement of air in the intestines, trigger the feeling of farting, and coordinate the contraction and relaxation of the rectum, so that defecation can have a more regular cycle.