A SIMPLE HOMEWORKOUT IDEA

Working from home is growing more common as a result of its multiple advantages—for both the employee and the employer—but there are a few drawbacks to remote work as well. Because most remote work is done while sitting at a computer or on the phone, employees may find themselves stuck in one place for an extended amount of time—especially if there are no meetings or coworkers to urge them to get up and move about. All of this can contribute to a sedentary, unhealthy lifestyle.So here we share some workout 
All of this can contribute to a sedentary, unhealthy lifestyle. 
So here we share some workout ideas at -home office to assist you stay active while still getting your work done.
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BRIDGE

Starting Position: Lie supine (on your back) in a bent-knee position on an exercise mat or the floor with your feet flat on the floor. Place your toes pointing away from you, hip-width apart. Flatten your low back into the floor by gently contracting your abdominal muscles. Throughout the exercise, try to maintain a slight muscle contraction.

CONTINUE 10REPS

SIDE LYING T SPINE ROTATION

Lie on your left side on floor , with your hips and knee bent 90 degrees .Straighten both arms in front of you at shoulder height, palms pressed together.Keeping your left arm and both legs in position , rotate your right arm up and over the body and rotate your torso to the right until your right hand and upper back are flat on floor.Hold for 2 seconds then brings your right back to the starting position .Complete the prescribed numbers of reps then turn over and do the same number your other side

8 REPS

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CHAIR SQUAT

Squat until your thighs are parallel to the chair's surface. Return to a standing position by turning the movement around. The box squat in its most basic form. It's a good option if you can't execute a complete squat yet or need to limit the depth due to an injury.

8 REPS

WALL PUSH UPS

Draw your shoulder blades back and down and tuck your elbows close to your body. From head to toes, your body should make a straight line.

8 REPS

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SIDE LYING HIP ABDUCTION

  1. Lie down on your side, legs extended.Raise your top leg as high as you can and then drop it.Switch legs after repeating this movement for the duration of the set.
8 Reps

FOREARM PLANK

Lie facedown on the floor with your legs outstretched and elbows bent and squarely beneath your shoulders; your palms should be flat on the floor. Feet should be hip-width apart, and elbows should be shoulder-width apart. Tuck your toes and engage your abs to elevate your body (forearms remain on the ground; press the floor away from you with forearms). From your shoulders to your heels, you should form a straight line.

HOLD 10 SEC
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BICYCLE CRUNCHES

Lie flat on the floor with your knees bent and your lower back pressed to the ground. Your hands should be behind your head and your feet should be on the floor.

To stabilise your spine, contract your core muscles and draw in your abdomen.

Pull your shoulder blades back and slowly raise your legs to about a 90-degree angle, bringing your feet off the floor, with your hands gently holding your head.

10 SECONDS

Demoing the moves are PPF ATINAA , ASSISTANT PHARMACIST (PIC 1), ; DR YUNOOS , MEDICAL OFFICER (PIC 2) ; SR HAZLIZA STAFF REGISTERED NURSE (PIC 3) ,SR AZLINA , STAFF REGISTERED NURSE (PIC 4) ; SR AZLINA , STAFF REGISTERED NURSE (PIC 5), MLT ZAINURIAH, MEDICAL LABORATORY TEKNOLOGIST (PIC 6), SN SHATILLA STAFF REGISTERED NURSE (PIC7)