These 5 Workouts Are Essential If You Spend the Day Sitting

If you have tend to spend most of the day sitting, it's really important to focus on strengthening your abs and lower back. These areas get weakened from being in the same position for hours on end. Target bigger muscles like your booty and core to torch calories while gaining strength.

Go through this entire routine two to three times up to four times a week to strengthen your lower back and core! Do each move 31 times. You can break it up however you like (for example: 10, 10, 11) or do it all the way through, as long as you get to 31.

Try these moves that can help reverse the stiffness and soreness you may be experiencing from sitting. 

Deadlift and Upright Row

Woman in workout clothing lifting dumbbells
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Strengthens lower back, booty, hamstrings, and upper back.

Begin standing with feet hip-width apart while holding a dumbbell in each hand. Have a slight bend in your knees. Maintain a neutral curve in your lower back as you hinge from the hips and track the dumbbell past your shins. Return to standing position and slowly pull dumbbells up by your chest with elbows out to the side. That's one rep.

Do 31 reps.

Side Lunge and Ab Twist

Woman in workout clothing doing side lunges
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Tones entire booty, quads, and obliques!

Stand with legs further than shoulder-width apart and toes pointed forward. Bend and lean into your left leg, making sure your knee doesn't go past your toes. Push off your left foot to a standing position and lift your left knee to right elbow. Land softly back into the side lunge.

Do 31 reps on each side.

Plank Hip Dips

Woman in workout clothing doing planks on a yoga mat
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One of our favorite exercises for office workers is the plank hip dip. Begin in a plank position with elbows directly below shoulders. Make sure your hips don't drop or arch too high. Your back should be in a straight line. Tilt your hips toward the left side so that you almost touch the ground. Repeat on the right and continue alternating sides.

Do 31 reps on each side.

Bent Leg Half Superman

Woman in black clothing doing a workout on a yoga mat
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Strengthens glutes, hamstrings, and lower back!

Begin laying on your stomach with legs bent and arms in front of you. Use your booty to lift your knees off the ground as high as you can go. Return to start.

Do 31 reps.

Rock the Boat

Woman in black workout clothing doing workout with dumbbell while sitting down
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Begin seated in a boat-pose position with a dumbbell held between both hands in front of your chest. Twist upper body and weight to the right while keeping legs centered. Then twist to the left.

Do 31 reps on each side.

Looking for more of the best exercises for office workers? Try out these simple stretches that are perfect if you spend most of your day sitting.

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