Fitness

10 Ways to Burn More Calories Just By Sitting

Who needs the gym when you can do these sneaky moves and lose weight with almost no effort?

by Kristina Grish

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Make Some Muscle Lean muscle burns 12 times more calories than fat, and for every pound of muscle added, experts say your body increases its basal metabolic rate by an additional 50 calories a day — when you're sitting still. If you can't get to the gym, make muscles while you're seated. Though you're welcome to pump water bottles at your desk, these core and lower body ideas are way less conspicuous.

Abs: Lean slightly back in your chair and lift your feet off the floor with straight legs at a 45 degree angle, then bend your knees toward your chest and shoot them back out to the starting position; do this for 3 sets and 20 reps, to burn up to 75 calories, says Kristin McGee, a celebrity fitness trainer. Another idea is to fully exhale, then squeeze in the stomach as much as possible, and hold the position for 5 to 8 seconds to feel your ab muscles "glued" to the spine; two sets of 8 reps will burn up to 100 calories, says Amir Pozderac, founder of Executive Fitness Consulting. Beyond the burn, a strong core also supports posture, promotes better breathing, and makes you look leaner.

Legs: For inner thighs, squeeze a mini exercise ball for 10 seconds in 3 sets of 20 reps, three to five times a week, to burn up to 75 calories a day, says McGee. For quads, Linda Cheek, MD, a Virginia physician, suggests "marching in place," in a seated position, by raising and lowering each bent leg. Work 5 minutes on each leg, and you'll burn 35 calories for 10 minutes total.

Rear: Sammie Kennedy, certified personal trainer and creator of the DVD "Booty Camp Fitness Ultimate Home Edition 2," suggests holding glutes tight for 5 seconds, then releasing, for 10 reps; do one set per office hour, to burn up to 35 calories. Squeezing glutes on alternating sides -- left for five seconds, right for five, for 10 to 20 reps each, will create circulation on your backside, too. Strong glutes do more than make you look good: studies often find a correlation between weak glutes and bulging or herniated disks.

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Older comments

Love these ideas.

by Monique3 Wednesday, February 20, 2013 at 10:17AM Report as inappropriate

I'm going to try these today!

by LittleBunny Friday, December 21, 2012 at 11:16AM Report as inappropriate

Definitely going to do these in class!

by schien Monday, November 12, 2012 at 11:35AM Report as inappropriate

I can do these almost anywhere!

by anna_cookie_hwang Monday, October 15, 2012 at 08:15PM Report as inappropriate

I am sitting on a ball right now in front of the computer. It really works your whole body!

by nicolemakris Wednesday, October 10, 2012 at 11:29PM Report as inappropriate

Fun article !

by Ladybugg9 Wednesday, October 10, 2012 at 12:35AM Report as inappropriate

I always watch at least one comedy show a day just to brighten my mood but now that I learned that laughing really does burn calories I probably will watch more !

by Ladybugg9 Wednesday, October 10, 2012 at 12:13AM Report as inappropriate

will definitely try some of these out!

by Chris213 Monday, October 8, 2012 at 06:23PM Report as inappropriate

I agree with @Ydabney!

by asiagirl4ever Saturday, August 11, 2012 at 10:32AM Report as inappropriate

One of the best articles!!! Thanks

by Ydabney Friday, August 10, 2012 at 08:11AM Report as inappropriate