Whether it is work at the office or at home, we are sitting for hours on end. This is not only making us lethargic; it also has an impact on lower body strength.
Sitting for long hours can cause weakness in the lower back, hips and legs and can leave them more prone to injuries in the long term. It is important that we keep them in good shape with proper exercise. Here are a few exercises that keep your hip, glutes, lower back and leg muscles working properly.
Thrusters with dumbbells
Start in a squat position. Now force your body to move to a standing position and use the same momentum to thrust the weight over your head. Make sure you choose a weight you are comfortable with. This exercise can be done using any kind of home-made weights as well, if you do not have dumbbells.
Hip rolls Begin by lying flat on you back and keep your knees in the air. Now, while keeping the shoulders down, rotate your hips from one side to the other. This helps work your lower back and hips.
Swimmers
This is a safe and effective exercise for your lower back. Start by lying on your stomach and lift your feet and knees. Kick them repeatedly mimicking the motion of freestyle swimming. Do this for at least one minute. If you feel kicking is too hard, to begin with, you can lift your feet and hold for as long as you can.
One arm plank
Start at the plank position and hold for as long as you can. Then slowly start by shifting your weight from one arm to the other. This exercise strengthens the lower back and is perfect for people who are forced to sit at one place for long periods of time.
Dirty dogs
Perfect for working the glutes, start by on all the fours. Now life one leg from the hip. Use the glutes to help balance your body.
Side bends with weights
This exercise can be done with any kind of weights you are comfortable with. Start by holding the weight with both your hands over your head. Now lean to the left and then the right. Complete 10 repetitions on either side.
Source: Times of India
BDST: 1215 HRS, JAN 05, 2021
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