THE world of online workouts can be confusing, but we are here to give you three simple exercises for building strength.
The routine engages muscles in both your legs and core, which support your pelvis, spine and posture.
This makes it ideal for desk workers, as these targeted areas are often stiff and weak because of excess sitting.
The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues, including: neck and shoulder pain, obesity, musculoskeletal disorders, stress, lower back pain and carpal tunnel.
You can do the short three-move routine on its own or incorporate it into a longer workout.
You don’t need any equipment, but you might find an exercise mat that makes the moves more comfortable.
Bridge
Lie on your back with your knees bent and feet on the floor, hip-width apart.
Your arms should be relaxed by your sides with palms facing down and your lower back should be flat on the floor.
Engage your core by pulling your navel towards your spine and inhale.
Then exhale, press your feet into the floor, squeeze your glutes (butt muscles) and slowly lift your hips towards the ceiling, pushing your knees out to the side slightly.
Start small if you are new to this exercise and over time, try to lift your hips higher.
Hold for a few seconds and slowly lower your hips back down to the starting position.
Back extension
Sets: 3 Reps: 8-12
Lie face down on a yoga mat or a comfortable surface.
Extend your legs straight behind you and place your arms at your sides with palms facing down.
If you are more advanced, stretch your arms out in front of your head.
Engage your core then slowly lift your head, chest, and upper ribs off the ground.
Keep your neck in line with your spine and think about engaging your lower back muscles, glutes, and hamstrings as you continue to lift, while keeping your lower-body on the floor.
Hold for a few seconds and then slowly lower your upper-body back down.
This extension exercise is great for people with sedentary lifestyles.
Semi plank
Kneel on the floor and walk your hands out in front of you, until your body forms a straight diagonal line from your shoulders to your knees.
Place your forearms on the ground with your elbows directly beneath your shoulders.
Your forearms should be parallel to each other, with palms facing down.
Engage your core and hold this position, keeping your hips in line with your shoulders and knees.
Keep your back flat and look down at the floor.
Hold the pose for 15 seconds, gradually working up to 30 seconds and increasing the time you hold it for as you build strength.
The Bottom Line
A full-body workout is an efficient way to achieve strength and muscle gains.
It targets all the muscle groups, while allowing you to rest.
The three exercises are a flexible routine that can fit into a hectic work-life schedule.
To get the best results, you need to incorporate a healthy diet.
Most importantly, you need to pay attention to the needs of your body and rest when necessary. – Online.
