How to lose weight while sitting

Did you know that you can lose weight while sitting? Yes, you read it right. There is a very simple and effective exercise that allows you to burn calories and tone your legs without leaving your chair. 

These are soleus push-ups, a muscle found at the back of the calf that is activated by raising the heels. In this article we explain how to do this exercise correctly and what benefits it has for your health.

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How to lose weight while sitting

Soleus push-ups are an isometric exercise, that is, they are based on muscle contraction without joint movement. This means that you don't need much space or material to do it, just a chair and your own body weight. Furthermore, as it is a low-intensity exercise, it does not have a great impact on the joints or the cardiovascular system, making it suitable for people of any age and physical condition.

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How is it done?

To do soleus pushups correctly, follow these steps:

- Sit in a chair with your back straight and your feet flat on the floor.

- Raise your heels as high as you can, keeping the balls of your feet in contact with the ground.

- Hold the position for a few seconds, contracting your calf muscles.

- Lower your heels slowly to the starting position.

- Repeat the movement about 20 times and rest for a few seconds.

- Do three sets of 20 repetitions each.

You can vary the difficulty of the exercise by placing some weight on your knees, such as a backpack or a book, or by elevating one leg and doing the exercise with only one leg at a time. You can also do the exercise standing, leaning on a wall or a table.

Which has benefits?

The benefits of soleus push-ups are multiple:

- They burn calories and help you lose weight. According to some studies, this exercise can burn between 50 and 100 calories for every 10 minutes of practice, depending on weight and intensity. This is because raising the heels activates the metabolism and increases oxygen consumption.

- They tone and strengthen the legs. Doing this exercise works the calf muscles, especially the soleus, which is responsible for maintaining balance and posture. Strong and defined muscles improve the aesthetic appearance of the legs and prevent injuries such as sprains or cramps.

- They improve blood circulation. Doing this exercise promotes venous return, that is, the flow of blood from the lower extremities to the heart. This helps prevent swelling, pain and the appearance of varicose veins in the legs, as well as improve cardiovascular health.

- Relieve stress and improve mood. Doing this exercise releases endorphins, chemical substances that produce a feeling of well-being and pleasure. In addition, taking an active break breaks the routine and reduces muscular and mental tension.

As you can see, soleus push-ups are a very easy and beneficial exercise that you can do anytime, anywhere. You only need a few minutes a day to notice its positive effects on your body and mind. What are you waiting to try it?