WE ALL know that sitting a lot is bad for you. If you’re busy at a desk job all day, doing long hours in the car or on transport or being a taxi driver for your family, then chances are you’re sitting too much. A simple express workout will help re-engage your glutes in 30 minutes. Complete three sets of 15 reps for each exercise.
EXERCISE ONE: Step Ups
This exercise targets your butt and upper hamstrings. All you need is a short bench, sturdy chair, or set of stairs to step on to.
1. To start, place your entire left foot on the bench or chair. Press through your left heel as you step on to the bench, bringing your right foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
EXERCISE TWO: Jump Squats
A full body exercise that requires no equipment and can be performed anywhere. They are great to get the heart pumping and also strengthen the legs and glutes.
1. Stand with the feet shoulder width apart. Squat down as if you were performing a normal squat.
2. Engage your core and jump in the air explosively.
3. On landing lower the body back into the squat position and that is one rep. Be careful to land with control and if there is any pain in the knees stop immediately.
EXERCISE THREE: Burpees
Burpees boost strength and endurance which will help with everyday activities. They work your deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) to name a few.
1. Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you.
2. Kick your legs backwards into a press-up position and lower your chest to the floor.
3. Push your chest back up to the press up position and thrust both feet forward so you are back in the squat position.
4. Jump up and raise both hands over your head – and repeat.
EXERCISE FOUR: Lunges
It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how:
1. Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Make sure your other knee doesn’t touch the floor.
3. Keep the weight in your heels as you push back up to the starting position.
EXERCISE FIVE: Triangle Pose
This yoga pose helps you strengthen, lengthen and balance.
1. Start with your feet together with arms by your sides. Take a step out to the side as wide as you can.
2. Raise your hands to shoulder width. Stretch from fingertip to fingertip. Suck your belly in and push your hips forward.
3. Turn your left foot inward and your right foot to 90 degrees, bending the right knee to 90 degrees. You may have to gently adjust your feet to ensure your knee is not over your toe and your thigh is parallel to the ground.
4. Sink your hips towards the ground, take a deep breath in, suck in your belly, lengthen your arms and reach down with the right hand, elbow resting gently on the knee and left arm extended to the sky/ceiling.
5. Evenly distribute your weight between the back and front legs. Breathe, stretch and exhale. Think strong and long.
6. When ready, inhale and bring your arms back into one line, lifting your upper body into the centre and then with feet facing forward. Bend your knees before you step up to avoid jarring as you come back to mountain pose.
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