Office workers should not miss aerobic weight loss exercises

　　In fact, many people may have misunderstandings about losing weight, thinking that they need to eat very little and exercise a lot. But reality is often not the case. So is there any better way for busy office workers to lose weight? Below I recommend a set of weight loss exercises for your reference.

　　asymmetrical push-ups

　　Targets: Chest, triceps, and abs

　　1. Start in a full-body push-up position, with your left palm on the ground, your arm straight, your right hand on the ball, and your elbow slightly bent. Straighten your legs and form a straight line with your body.

　　2. Lower your body with your chest on top of the ball, and then support your body back to its original position.

　　3. Do it 10 times. Switch sides, place the ball in your left hand, and repeat.

　　Single leg push down

　　Targets: Shoulders, abs, hips and legs

　　1. Straighten both hands, hold a ball between your arms, and raise it to chest height. Stand on one leg with your left leg and raise your right leg in front of you.

　　2. Bend your left leg slightly and lower your body about 8 cm. Extend your legs and press them up and down 20 times.

　　3. Repeat the exercise by changing legs.

　　Sitting with legs extended

　　Target: abdomen, inner thighs

　　1. Sit on the ground, bend your knees, place your feet flat on the ground, and hold the ball between your inner thighs.

　　2. Keep your knees still, tighten your abdomen, and lift your feet. Stretch your legs diagonally.

　　3. Put your feet down and repeat 20 times.

　　Twist and squat

　　Targets: Shoulders, abs, biceps, glutes and legs

　　1. Stand with your legs spread slightly wider than shoulder width. With your toes facing the outside of your body, your arms straight, hold the ball with both hands at chest height.

　　2. Lift your right heel, twist your body to the right, and then lower yourself into a squatting position. The left knee is at vertical height of the left ankle, and the right knee is bent at 90 degrees.

　　3. Return to the initial position, raise your left heel and twist your body to the left.

　　4. Do it 10 times.

　　Kneeling and swinging

　　Targets: Shoulders, biceps, glutes and legs

　　1. Stand with your feet slightly wider than shoulder-width apart. With your toes pointing toward the outside of your body, hold the ball in both hands and raise it high above your head. Bend your elbows slightly.

　　2. Keep your arms still and slowly swing your body to the left starting from the waist, forming a knee-bent position.

　　3. Return to a standing position, and then swing your body to the right.

　　4. Do it 10 times.

　　Twist and lift legs

　　Targets: Chest, Triceps, Abs, Buttocks

　　1. Sit on the ground with your left knee bent in front of your left hip. Bend your right knee behind your body. Press down on the ball at your chest with both hands.

　　2. Lift your bent right leg so that the ankle is higher than the knee, and then press the knee down 3 cm.

　　3. Do 20 times and repeat on the other side.