Workout Specialist Recommends Six Strength and Flexibility Exercises to Counteract the Effects of Office Work

Natasha Tavares, a certified personal trainer at Muscle Booster, recommends a six-week strengthening workout to counteract the effects of a sedentary lifestyle. This workout, designed for individuals with access to kettlebells or dumbbells, combines bodyweight and weighted exercises.

The workout includes the following exercises:

Goblet Squat To do a Goblet squat, stand with feet shoulder-width apart, holding a kettlebell or dumbbell at chest level. Bend knees until thighs are parallel to the floor, driving through heels to come back up. This exercise improves leg strength, balance, and coordination, with the primary muscles worked including the quadriceps, glutes, and hamstrings.
Half RDL Doing a half RDL involves standing with feet hip-width apart, holding dumbbells in front of thighs. Perform a slow, controlled hip hinge to lower the weights to just above the knees, keeping the back flat and core engaged. This movement is excellent for strengthening the posterior chain with a focus on a slow and controlled hip hinge.
Hip Thrust To do a hip thrust, sit with upper back on the floor or resting against a bench, roll a barbell or dumbbells over hips, tuck chin and look forward to keep a neutral spine, push through heels to lift hips, drive the barbell or dumbbells up until body forms a straight line from shoulders to knees, squeeze glutes at the top, and lower hips back down with control. This exercise primarily targets the glutes, which can be weakened by excessive sitting, but also recruits core muscles and hamstrings.
Glute Bridge To do a glute bridge, lie on your back with knees bent and feet flat on the floor, push through heels to lift hips until body forms a straight line from shoulders to knees, squeeze glutes at the top, and lower hips back down with control. Glute bridges primarily target the glutes, making it an effective exercise for those who spend a lot of time sitting.
Deadbug The deadbug exercise involves lying on the floor with legs in the air and knees bent at 90°, engaging the core and lowering one leg and arm just above the floor before returning to the start position. This core stability exercise can be scaled up or down to suit the individual's level.
Cat-Cow Cat cow is a gentle yoga position that involves alternating between arching the back and rounding the spine. This position is a good way to promote spinal mobility, alignment, better posture, improve core stability, and help reduce the risk of discomfort or injury associated with a sedentary lifestyle.

These exercises are designed to strengthen the posterior chain (glutes, hamstrings, and back) while improving mobility and stretching tight muscles from prolonged sitting, such as the hip flexors, chest, and pelvis. It's important to note that while this workout is recommended, it's always best to consult with a healthcare professional before starting any new exercise regimen.