Just because you work out regularly doesn’t mean you’re off the hook for sitting all day. Research shows that being sedentary for long periods of time—like being hunched over a computer for hours on end—can negatively impact your health no matter how frequently you exercise.
So break up all of that sitting by performing this five-minute, no-sweat bodyweight circuit a couple of times a day during your breaks. Do each move for one minute to boost blood flow, enhance mobility, increase your energy level, and improve your overall well being.
Stand tall with your arms by your sides and your feet hip to shoulder-width apart. Keeping your back flat and core engaged, push your hips back and raise your arms straight in front of you as you lower yourself until your thighs are parallel to the floor (or as low as you can go with good form and without discomfort). Pause, and then return to the starting position.
2/ Bird Dog
Get on your hands and knees with your knees directly below your hips and your hands directly below your shoulders. Extend your right leg straight behind you and your left arm straight in front of you. Return to the starting position, and then repeat with your left leg and right arm. Continue alternating sides.
3/ Quadruped Rotation
Stay on your hands and knees, placing your right hand behind your head with your elbow pointing toward the floor. Rotate your torso up until your elbow points toward the ceiling. Pause, and then return to the starting position. Continue for 30 seconds, and then repeat on your other side.
4/ Hip Thrust
Lie on your back with your arms by your sides, knees bent, and feet flat on the floor with your heels close enough to your butt so that you can touch them with your fingertips. Raise your hips and squeeze your glutes until your body is straight from heels to shoulders. Pause, and then return to the starting position.
5/ McGill Curl-Up
Remain on your back and straighten one leg (it doesn’t matter which one), placing both hands beneath your lower back (one on top of the other, palms down). Contract your abs as you raise just your head and shoulders off of the floor. Pause, and then return to the starting position.