Winter office workout routines to help you easily lose belly fat.

1. Seated Crunch [Starting Position] Sit on the edge of a chair with your arms crossed in front of your chest and your hands on your shoulders.

[Movement Procedure] Keep your upper back straight.

[Instructions] Do not hunch your shoulders. Slowly lean your body forward, feeling your abdominal muscles tighten. Hold the lowest point for 5 seconds. Repeat 10 times.

2. Seated Abdominal Extension

[Starting position] Sit on the edge of the chair.

[Movement Process] Extend both arms forward, keep your abdominal muscles tight, do not arch your back, slowly lean your body towards the back of the chair, and gently touch the back of the chair with your back as you slowly move forward.

[Instructions] Keep your upper body, head and neck upright, and repeat 5 times.

3. Seated waist twist

[Starting Posture] Sit up straight

[Movement Procedure] Place your left arm behind your left hip, slowly rotate your upper body to the left, hold for 10 seconds, then move to the right.

[Instructions] Keep your upper body, head and neck upright, and relax your lower limbs. Repeat 5 times.

4. Seated arm raise

[Starting posture] Sit upright in the chair.

[Movement Process]Tighten your abdomen, take a deep breath, hold a water bottle in your left hand with your palm facing forward, forearm pointing upward, and upper arm raised to shoulder height. Exhale and slowly raise your upper arm until it touches your ear. Inhale and slowly lower it to a horizontal position.

[Instructions] Hold the position, relax, and repeat 10 times; then switch to the right arm.

5. Seated arm flexion and extension

[Starting position] Place both hands on the front edge of the chair.

[Movement Process]Bend your knees, lift your hips forward off the seat, support your body weight with your arms, and slowly bend your elbows while exhaling.

[Instructions] Bend your elbows until they are at a 90-degree angle, inhale and push your body up. Repeat 10 times.

6. Seated forward arm raises

[Starting position] Sit upright in a chair, pull in your abdomen, take a deep breath, and hold a heavy object in your hand, such as an unopened bottle of mineral water.

[Movement Process]At the beginning of the movement, your hands hang down at your sides. When you exhale, slowly raise your hands from the front until your arms are level with your shoulders. When you inhale, slowly lower them back to the starting position.

[Instructions]Relax your lower limbs and keep your upper body upright. Repeat 15 times for each set.

7. Biceps curl

[Starting posture] Sit upright in the chair.

[Movement Process]Tighten your abdomen, take a deep breath, and at the same time hold an unopened bottle of mineral water in your left hand. Bend your elbow and slowly raise the bottle of mineral water to your shoulder, then slowly lower it.

[Instructions] The movements should be slow and gentle. Repeat 15 times, then switch to the right hand.

8. Straight leg raise

[Starting posture] Sit upright in the chair.

[Movement Process]Tighten your abs, take a deep breath, and at the same time raise your left leg until it is level with your knee (to increase the difficulty: lift your thigh 3 cm off the chair) and hold for 5 to 10 seconds.

[Instructions] Keep your upper body upright and let your arms hang naturally. Perform the movements slowly. After completing one set, switch to the right side and repeat 5 times. Do this quietly in a chair.

[1] Sit in a chair, clasp your hands behind your head, and squeeze your elbows towards your face. As you do this, your face will naturally tilt downwards, and your body will lean slightly forward. Hold for 30 seconds. This exercise can relieve neck fatigue.

[2] Sit in a chair with your fingers fully interlaced behind your back. Then, turn your palms outward and simultaneously straighten your arms, stretching them backward and downward as far as possible. At this time, your shoulders should also naturally stretch backward. Hold for 30 seconds. This movement can relieve fatigue in your shoulders.

[3] Sit on a chair and hold the back of the chair with both hands to the right and back, keeping your feet flat on the ground. Your waist will naturally stretch to the right. Similarly, when you hold the back of the chair with your hands to the left and back, your waist will naturally stretch to the left. Hold each side for 30 seconds. This exercise can relieve lower back fatigue.

[4] Stand up, stretch your right hand behind your back, then use your left hand to grab your right wrist and pull it to the left. Try doing the other way around! This stretching exercise also helps relieve shoulder fatigue.