Who would have thought that one of the most demanding aspects of modern life would be something as simple as sitting? With so many people stuck behind a desk all day, it’s easy to fall into the trap of a sedentary lifestyle. This kind of lifestyle leads to long-term problems like heart disease, diabetes, and obesity.
Fortunately, just 15 minutes a day can be all it takes to reverse the damage done by sitting for prolonged periods. These 3 exercises are proven to help improve posture and get those legs moving.
A favorite amongst junior high PE teachers everywhere, many hate the plank. However, this ab and core workout is one of the best when it comes to improving posture and building the core muscles.
To do a plank, start by laying on the floor in a straight line. Then prop up the upper body with the elbows and balance on the elbows and toes.
Maintaining a straight back is the most important part of this exercise. Doing so keeps the core muscles engaged and strengthens the back muscles. Try to hold the plank position for 30 seconds.
Half-Kneeling Hip Flexor Stretch
Sitting has a profound effect on the hips, and stretching them out is important after a long day in the office chair. Employing this stretch is a great way to effectively limber up those aching hips.
Start by putting one knee under the hip and one foot on the ground. Both knees should be at 90 degrees. Engage the abs and flex the glutes while slowly lunging forward. Focus on maintaining a straight-backed posture and don’t push too far forward. The stretch should be immediately felt in the hips.
Many are familiar with squats. They’re one of the most common workouts and a hallmark of strength-building routines. However, one doesn’t need to load up the barbell to reap the benefits of performing squats.
Body-weight squats recruit the core and most of the leg’s major muscles. This leads to stronger legs overall and improved posture, while also providing the hip extension necessary after a day of sitting.
Squats are simple but highly effective. Just keep the back straight and focus on form.