Hip BridgeHow to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.
What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.
Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a count of 2. Repeat 10 times, then switch legs.
You can also do this exercise with one leg bent as shown. Hold for a count of 2, lower, repeat on same leg ten times. Switch to the other leg.
Leg Lifts Lying On BallLie face down with stomach on the center of a stability ball, hands and toes on the floor. Keeping your legs straight, lift right leg to hip height, lower, and repeat 10 times. Repeat leg lifts 10 times on left leg. Do a total of 3 sets each leg.
This exercise strengthens mid back. Keep back straight when performing the exercise. Squeeze shoulder blades together as you pull the weight toward chest. Do 10 reps, 4 sets.
Seated Row Machine
This exercise strengthens upper and mid back.
Pull bar to front of chest while leaning back slightly. Do 10 reps, 4 sets.