We all know that working in the same position with poor posture without any movement can be harmful to our bodies. But as things stand, sedentary lifestyle is very common nowadays. Sitting in front of your computer screen for the whole day long is not good especially with the wrong body postures. It can lead to many serious health issues such as high cholesterol, obesity, high blood sugar levels and increase of cardiovascular diseases.
Exercising can not replace the harm 100% but it can help to counter the effect of just sitting for hours. So here are the easy 5 types of exercises you can do before starting your daily routine to reduce the effect of a sedentary lifestyle. To read the full story click the link in bio.
Dead bug:
Dead bugs are considered as an anti- extension exercise as the body resists arching the lower back when one moves their hands and legs. The exercise strengthens the core muscles specifically, the deepest core abdominal muscles known as transverse abdominis.
How to do it:
- First lie down on your back with straight arms till the shoulder length raised toward the ceiling. Now bring your legs up into tabletop position (knees bent 90 degrees and stacked over your hips). Gradually extend your right leg straight, while simultaneously bringing your left arm overhead. Keep them up from the ground a few inches.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your left leg and your right arm. That's 1 rep.
- Continue alternating for 12–15 reps.
Plank:
It is isometric exercise that helps to make the entire core, shoulders, triceps, and upper back strong. Start holding a plank position from 10 to 15 seconds without taking a break or disturbing the pose. If 10 to 15 seconds is easy then go for 30 to 45 seconds initially.
How to do it:
- Your arms and the legs are the most used part in the exercise therefore make them firm and start from your arms and knees. Your hands should be shoulder-width apart; your knees should be about hip-width apart.
- Now lift up your knees from the ground and step your feet back so that you can keep your legs straight and fully extended.
- Next you have to keep your core, butt, and quads tight, and avoid arching your back.
- Keep your neck in a neutral position and do not lower its preposition too much. Hold for 30 seconds.
Single arm bent over row:
The bent-over row is an exercise targeting the back and shoulder muscles . This pulling exercise also demands core engagement, especially when you're doing this single-arm version. One has to keep their core tight, back flat, and neck in a neutral position while doing the exercise to reduce the chance of straining any muscles.
How to do it:
- Start by standing in a split-stance position then bend your knees, and hinge forward at your hips so that your torso is leaning forward.
- Keep the other elbow on your front leg.
- Now maintain the position and row the dumbbell up to chest level, keeping your elbow tight.
- Next you have to gradually take the dubel back to its place, lower the dumbbell back to the starting position. That up and down is 1 rep.
- Do 12–15 reps on each arm.
Single leg glute bridge:
The glute bridge is an exercise which focuses on your hamstrings and glutes. It is a horizontal hip extension movement which adds more strength to an individual's core ability.
How to do it:
- Lie down straight on your back and bend your knees and keep your feet flat on the floor about a foot or so away from your butt. Rest your arms on both sides of the body on the floor.
- Now gradually lift your right leg toward the ceiling.
- Push through your left foot to lift your glutes, hips, and back off the ground.
- Slowly lower, keeping your right leg in the air. That's 1 rep.
- Do 12–15 reps, do the same thing for both the legs.
Deadlift:
It is a hip hinge movement which targets the glutes and hamstrings. It also makes the back and core muscles strong.
How to do it :
- Initiate with a kettlebell or dumbbell on the floor between your legs.
- Keep your back flat for the whole time, now hinge at your hips to push your butt back and bend slightly at the knees to pick up the weight.
- Straighten your legs as you pull the weight up to hip level, locking your hips out at the top.
- Hinge at the hips again and slowly keep the weight back down until your back is parallel to the floor . This is 1 rep.
- Do 12–15 reps.