If you have slipped through the past year working from home and staring at your computer screen with rounded shoulders while sitting ”in dining room chairs that would make chiropractors scream, “You are definitely not alone. For many, “pandemic posture” is definitely one thing, and all this increased pressure on the spine can lead to pain, stiffness and nerve damage.
In addition to being more active and taking more daily walks, one of the safest ways to bounce back, build muscle and feel better, is to work on more core routines in your day. Eighty percent of the people will experience back pain during their lifetime, he says Tom Holland, MS, CSCS, CISSN, an exercise physiologist and author of Micro-Workout Plan: Get the body you want without the gym in 15 minutes or less a day. Holland offered us the training below as an excellent – and ultra-fast – way to build muscle and get some much-needed pain relief for your body. Short workouts like this can make a huge difference in both helping to relieve and prevent back pain. This workout helps improve athletic performance and also makes your daily activities easier. ”
Now, when it comes to working with your core, says Holland, the key is the frequency you train with, and not necessarily the duration, so you can do this routine in just 60 seconds. “You can do this micro-workout two to three times a day, several days a week to strengthen and shape your core,” he says. Consider it a bonus that you do not need any equipment, as it is about the plank. “The plank is an incredibly effective exercise because, unlike many abdominal movements such as the traditional crisis, it works both front and back of the midsection at the same time.”
Read on for how to do it. And for more good exercise advice, see how this 10-minute total body routine will transform your body quickly.
Keep your body completely straight while holding it up on your forearms and toes. Hold for 15 seconds.
Lie on your left side with your legs stacked on top of each other and your left forearm on the floor, lift your body off the ground in a straight line and hold for 15 seconds.
For better exercise advice, know that this is what it takes for your body to go on a treadmill, according to experts.
Lie on your right side with your legs stacked on top of each other and your right forearm on the floor, lift your body off the ground in a straight line and hold for 15 seconds.
Keep your body completely straight while holding it up on your forearms and toes, alternating with your right knee to your right elbow, then left knee to your left elbow. Hold for 15 seconds.
Do you want more good training tips? See why drinking this 30 minutes before exercising will help you flare up fat!
