All day sitting job triggers many undesirable things in our body. The sitting all day also impact our physical health. If you sit for a long time period of time especially with poor posture. It makes your hip flexors tight and affects the glute muscles. To eliminate the negative impact of sitting job, there are certain exercises. These exercises improve your posture and also strengthen the back glutes and hamstring muscles. Moreover, these exercises help to remove the imbalances associated with long periods of sitting.
Let’s know which exercise helps to reduce the negative impact of sitting job.
This exercise is very effective to stabilize the muscles of the core such as transverse abdominus. To practice this exercise, lie on your back with your arms raised at shoulder level. After this raise your legs like tabletop position. Following this, slowly extend your right leg out straight while simultaneously dropping your left arm overhead. After few seconds return to the start position and repeat with another side.
The planks are very beneficial to strengthen the core and improve pelvic orientation. To practice the planks, get on all fours with your toes on the ground shoulder-width apart. After this, place your forearms flat on the floor in front of you with your elbows directly below your shoulders. Keep your core tight so your body is in a straight line from head to toe. Squeeze your thighs and butt.
The single-leg bridge exercise is very beneficial to strengthen glutes muscles. To practice this exercise, lie flat on your back. Bend your knees and place your feet away from your butt. Then lift your right leg in the air toward the roof, keeping your foot flexed. Push through your left foot to lift your glutes, hips, and back off the ground. Slowly lower back down, keeping your right leg in the air. Repeat for 12 reps, then switch legs.
This exercise effectively works the glutes, quads, hamstrings and core muscles. To practice this exercise, stand with your feet slightly wider than hip-width apart while holding a kettlebell with both hands at your chest. After this bend your knees and squat.
The kettlebell deadlift effectively works on the glute, hamstrings, core, lats and traps muscles. To practice this exercise, stand with a kettlebell on the floor between your legs. Keeping your back flat, bend slightly at the knees to pick up the kettlebell. Straighten your legs as you pull the kettlebell up to hip level, locking your hips out at the top. Slowly lower the kettlebell reversing the movement, then immediately repeat.