Kegel Exercises Beginners Workout For Women



  • Nov 23, 2019

These 5 Workouts Are Essential If You Spend the Day Sitting

Photo:

Tone It Up

If you work in an office, you'll know this to be true. It's quite likely that you will go for hours without moving, be it for a glass of water, the toilet (don't need to go, if you're not drinking that water) or to speak to a colleague on another bank of desks (erm, email). 

But if you have a desk job where you sit for most of the day, it's really important to focus on strengthening your abs and lower back. These areas get weakened from being in the same position for hours on end. Target bigger muscles like your glutes (the butt, to you and I) and core to torch calories while gaining strength. If you have extra time during your lunch hour, sneak away with some work friends and do ouras well!

Go through this entire routine two to three times up to four times a week to strengthen these weak spots! We're continuing our 31-day rep challenge until the end of 2019 as part of the#TIUHolidayHustle, so do each move 31 times. You can break it up however you like (for example, 10, 10, 11) or do it all the way through, as long as you get to 31.

Try out our exercises for office workers that can help reverse the stiffness and soreness you may be experiencing from sitting. 

Deadlift and Upright Row

Photo:

Tone It Up

Strengthens lower back, butt, hamstrings and upper back.

Begin standing with feet hip-width apart while holding a dumbbell in each hand. Have a slight bend in your knees. Maintain a neutral curve in your lower back as you hinge from the hips and track the dumbbell past your shins. Return to standing position and slowly pull dumbbells up by your chest with elbows out to the side. That's one rep.

Do 31 reps.

Side Lunge and Ab Twist

Photo:

Tone It Up

Tones entire butt, quads and obliques!

Stand with legs further than shoulder-width apart and toes pointed forward. Bend and lean into your left leg, making sure your knee doesn't go past your toes. Push off your left foot to a standing position and lift your left knee to right elbow. Land softly back into the side lunge.

Do 31 reps on each side.

Plank Hip Dips

Photo:

Tone It Up

Works your core, obliques, arms and back!

One of our favourite exercises for office workers is the plank hip dip. Begin in a plank position with elbows directly below shoulders. Make sure your hips don't drop or arch too high. Your back should be in a straight line. Tilt your hips toward the left side so that you almost touch the ground. Repeat on the right and continue alternating sides.

Do 31 reps on each side.

Bent Leg Half Superman

Photo:

Tone It Up

Strengthens glutes, hamstring, and lower back!

Begin laying on your stomach with legs bent and arms in front of you. Use your booty to lift your knees off the ground as high as you can go. Return to start.

Do 31 reps.

Rock the Boat

Photo:

Tone It Up

This tackles your core including the lower and upper abdominals and obliques!

Begin seated in a boat pose with a dumbbell held between both hands in front of your chest. Twist upper body and weight to the right while keeping legs centred. Then twist to the left.

Do 31 reps on each side.






Video: The ONLY 7 Exercises Men Need To Build Muscle

These 5 Workouts Are Essential If You Spend the Day Sitting
These 5 Workouts Are Essential If You Spend the Day Sitting images

2019 year
2019 year - These 5 Workouts Are Essential If You Spend the Day Sitting pictures

These 5 Workouts Are Essential If You Spend the Day Sitting forecasting
These 5 Workouts Are Essential If You Spend the Day Sitting advise photo

These 5 Workouts Are Essential If You Spend the Day Sitting photo
These 5 Workouts Are Essential If You Spend the Day Sitting pics

These 5 Workouts Are Essential If You Spend the Day Sitting These 5 Workouts Are Essential If You Spend the Day Sitting new foto
These 5 Workouts Are Essential If You Spend the Day Sitting new picture

photo These 5 Workouts Are Essential If You Spend the Day Sitting
pics These 5 Workouts Are Essential If You Spend the Day Sitting

Watch These 5 Workouts Are Essential If You Spend the Day Sitting video
Watch These 5 Workouts Are Essential If You Spend the Day Sitting video

Forum on this topic: These 5 Workouts Are Essential If You , these-5-workouts-are-essential-if-you/
Communication on this topic: These 5 Workouts Are Essential If You , these-5-workouts-are-essential-if-you/ , these-5-workouts-are-essential-if-you/

Related News


How to Find Acting Auditions
How to Buy a Firearm in Wisconsin
Addicted to Video Games
Center Part Hairstyles 2013
15 Black-Owned Brands That Cater to TexturedHair
Milan Fashion Week – Key Trends For AW13
The Bachelorette Recap: Here Are Your Final Four
How to Deal with Clinginess in Older Dogs
6 Secrets to How Christie Brinkley Still Slays at 62
Match.com Cost and Reviews
14 Dazzling Jewellery Pieces: Because Youve Been a Very Good Girl This Year



Date: 11.12.2018, 18:04 / Views: 72475