Spoorthi, the strength coach at Cult.fit, tells us how to set aside 30 minutes of our day to invest in our health.
Fitness does not have to be 'all or nothing'.
If you don't have time for a one-hour workout today, you don't have to skip it.
You can instead do something for a shorter duration. After all, something is better than nothing.
If you are a working professional spending hours sitting, these simple exercises can all be done together as a workout or even individually for a short duration during your breaks.
1. Squat hold
All that sitting can really take a toll on your body and could also cause muscle imbalances.
It could tighten the hip flexors or the muscles in front of your body, and weaken the glutes.
The squat hold is an exercise that is easy to perform and yet super effective.
How to do it
2. Planks
The plank is one of the most fundamental exercises which will help you to strengthen your core.
How to do it
3. Side plank
Once you get comfortable with the plank, it's time to engage the oblique muscles.
How to do it
4. Push ups
Push-ups can be slightly challenging if you aren’t practicing your planks regularly.
However, if you do this regularly, it is great for building upper body strength.
While it might seem difficult at first, focus on the progressions and it’ll eventually seem easy.
How to do it
5. Dynamic hip flexor stretch
This movement is great for stretching out those hip flexors which tend to get tightened with long hours of sitting.
How to do it
6. Bent over Ys
All that constant sitting can often lead to stress in the shoulder muscles.
The bent over Ys will help to activate the muscles and also ensure better mobility.
You can perform this movement by learning how to perform the hinge:
How to do it
7. Russian twists
The Russian Twist is the best exercise to tone your abs and obliques.
How to do it
8. Bridges
This movement helps build posterior chain strength for the glutes, hamstrings and the lower back.
How to do it
9. Shoulder taps
This movement basically sets up the foundation for the planks, side planks and pushups, but is also great for your shoulders, core strength, and stability.
How to do it
Additionally, you can do all the movements for 30 seconds in a circuit manner with 10-15 seconds of rest between the movements, such as below :
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Spoorthi is a professional dancer, strength, conditioning and nutrition coach at Cult.fit. She holds an ISSA Specialist certification in strength and conditioning and a PN (Precision Nutrition) L1 certification.
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