The greatest obstacle to engaging in regular exercise is often a lack of time from the busy schedule students find themselves coping with. Moving from one class to another, assignments, test and exam preps, presentations and projects often not only leave students with little mental strength to focus on an exercise regime, but also get them into a habit of procrastinating physical exertion that eventually has adverse effects on the overall body health. So, if you find yourself among thousands of students who just cannot find the time to head to the gym or the track to burn those calories, we are suggesting a few exercises students can do in class.
You can do them sitting in class, or at your desk at office, almost anytime you want to. And without taking your mind off lecture or the balance sheet you are trying to sort out.
This is one of the easiest workouts you can engage in while being in a stationary position. Sitting on your chair with your feet flat on the ground, gently raise your heel off the ground while putting a constant pressure on your toes. Keep going until you feel slight pressure in your calf. Hold the position for 5 seconds and then relax. Repeat with the other leg. Do around 10 reps with each leg. For added resistance, place some books or your backpack over your knees so that the effort to engage in the motion is enhanced. There! You have yourself some real toned calves.
Forearm Flexing And Extension
As with the calf raises, these exercises can be done subconsciously if you get in the habit of it. Sitting on your chair, place your arm on your thigh with the palm facing upward. Now clench your fist with a slight pressure and move it towards your forearm. As you move through the motion, you will feel muscles both on the outer and inner parts of your forearm being engaged, telling you they are under exertion. That’s one rep. Do 10 reps on each arm.
The forearm extension is the exact opposite of the flexion. Put your arm on your thigh with palm facing down. Clench your fist, but this time pull back your clenched fist towards your elbow applying a slight pressure. Great, you have completed one rep. Do 10 more on each arm. For more effort, hold a book in hand to add resistance.
Remember to not overdo this exercise, as you might face difficulty holding a pen due to tired forearm muscles.
This easy exercise targets muscles in your thighs and legs. While sitting in your chair straight, extend one leg out in front of you, maintaining the position for two to five seconds. Remember to engage your abdominal muscles as you hold the leg in the air. Now repeat with the other leg. You can do 15 to 20 reps on each leg, just remember not to hit the back of the chair placed in front each time you go for a rep and send your classmate flying towards the teacher.
This exercise will help you strengthen your core and abdominal muscles and takes almost no time to perform. Sit on the edge of the chair with your feet flat on the ground, legs at 90 degrees. Place your arms on the chair’s armrest for support and lean back slightly. Now, keeping your back straight, pull both your legs up, trying to bring your knees to the chest. Aim for 10 reps at the start as this exercise is quite a workout. For an easier version, try one leg at a time.
Although this exercise that targets your triceps is a little less inconspicuous than others, it is still doable in class. We recommend doing it while you wait for the teacher to arrive or when the class gets over.
Sit on the edge of chair and place your hands next to your thighs. Grabbing the edge of the chair with your hands firmly, move your feet and legs out in front of chair with arms extended fully. A kind of reverse pushup posture. While maintaining your balance and keeping your back close to the chair, slowly begin bending your arms at the elbows, going as low as you can. Then move back to the start position. That’s one rep. Do five more for a start and then build the strength to increase reps from there onwards.