We’ve all heard about the unhealthy side-effects of being bound to a desk. It’s not just stiffness and muscle tension, but it can also trigger a slew of lifestyle diseases. ELLE met VIVAMAYR’s Head of Sports Science, Michael Omann, who explained, “We barely use 5 to 10 per cent of our possible range of motions in our daily lives.” He recommends five exercises to undo the damage and help your body regain strength.
1. Plank it
Side planks are great for people who sit for long hours. This move helps strengthen and stabilize the core. For plank newbies, Michael recommends a simpler alternative. “If you struggle with the side plank, you can also do it on your knees, just make sure your hips, knees and shoulders are in a straight line.”
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2. Just wave
“Even lifting our arms above our heads is something we hardly do in our everyday lives,” says Michael. And all that slouching is adding more strain on your upper back muscles. Practice this move to lose the hunch. Simply spread your arms on either side, Bollywood style, and bounce your arms backwards. Try different angles and work your shoulder blades.
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3. Crab attack
“Animal movements combine mobility and strength,” says Michael, and the crab walk is a challenging, but fun way to work your abs. Bring your arms behind your back with your fingers pointing backwards, bring your shoulder blades behind, lift your hips and move diagonally. Always move your right hand and your left leg together and vice versa.
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4. Duck out
The duck walk is everything you need to tone your legs, thighs and butt. Squat, make sure one leg is always flat on the floor, keep your thighs parallel to the mat and make sure you don’t stand up between steps. Keep your head at the same level and just squat and walk, squat and walk, on repeat.
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5. Crawl over
“Primal movements require moving around and not being stationary, there are alternatives to exercises that are challenging so everyone can find position they like,” says Michael. One of his favourites, the lizard walk tests your hand-leg coordination as well as your patience, but don’t give up, it makes you stretch and offers a complete body workout.
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