Six power and flexibility exercises to counteract the effects of your office job on your physique
In today's sedentary lifestyle, it's essential to counteract its effects with regular exercise. Natasha Tavares, a certified personal trainer at Muscle Booster, recommends strength training and flexibility work to help maintain a healthy body.
Tavares has shared a six-move workout that focuses on strengthening the posterior chain (glutes, hamstrings, and back) and improving mobility, while stretching muscles that tend to tighten from prolonged sitting (such as hip flexors, chest, and pelvis).
The Six-Move Workout
- Deadbugs - This core stability exercise can be done on the floor with legs bent at 90° and repeated 8-10 times in sets of 3.
- Romanian Deadlifts - Half Romanian deadlifts are an exercise that strengthens the posterior chain with a focus on a slow and controlled hip hinge. Stand with feet hip-width apart, holding dumbbells in front of thighs, palms facing body. Keep knees slightly bent, heels grounded, and shins vertical.
- Goblet Squats - Improve leg strength, balance, and coordination with this move. Stand with feet shoulder-width apart, holding a kettlebell or dumbbell at chest, keeping the weight close to chest and toes pointing forward.
- Glute Bridges - To do glute bridges, lie on back with knees bent and feet flat on floor, hip-width apart. Push through heels to lift hips until body forms a straight line from shoulders to knees. Glute bridges primarily target the glutes, also recruiting core muscles and hamstrings.
- Hip Thrusts - Sit with upper back on floor or resting against a bench, feet flat on ground, hip-width apart, and knees bent at 90°. Roll a barbell or dumbbells over hips, tuck chin and look forward to keep a neutral spine, and push through heels to lift hips. Hip thrusts target the glutes by thrusting the hips upward against the resistance of a barbell or dumbbell.
- Cat-Cow - A gentle yoga position that involves alternating between arching the back and rounding the spine. Kneel on hands and knees, with hands under shoulders and knees under hips. Inhale deeply to arch back, drop belly toward floor, and lift head and chest to look upward for cow pose. Exhale fully to round spine, tuck pelvis, draw belly in, and gently lower head to look toward belly button for cat pose.
Adapting the Program for Home Workouts
The six-week strength training program recommended by Natasha Tavares can be adapted for home workouts by using bodyweight exercises, resistance bands, or household items like water bottles and backpacks as weights. By incorporating these exercises into your routine, you can strengthen your posterior chain, improve spinal mobility, alignment, and posture, all while reducing the risk of discomfort or injury.
