In recent years, most people have become sedentary in their lifestyles. Most people spend long hours working while sitting. This can sometimes lead to health problems. Here are some of the exercises you can do if you are always spending too much time sitting.

• Plank
• Glute Bridge
• Squat
• Spinal Twists
• Kettlebell Deadlifts

The plank helps you work your full body. It especially helps strengthen your core muscles as well as improving your pelvic alignment. For this exercise, you need to get on all fours with your forearms on the ground and your elbows below your shoulders. Maintain your body in a straight line as you keep your core tight and hold for about 30 seconds.

The glute bridge aims at helping you achieve hip extension. It provides motions that are reverse to sitting. It works the hip and leg muscles. Start by lying on your back. Bend your knees to around 45 degrees. Ensure your lower back is flat on the floor before you start the motions. With your feet hi-width apart, push your hips off the ground until your body is straight from the shoulders all the way to the knees through the hips. Then lower your hips back down. Try not to arch your lower back and repeat for eight to 10 times.

The squat has a similar effect to the Glute Bridge. The only difference is in the application. For the squat, you start from a standing position with your feet slightly apart. Make motions as though you were going to sit down by pushing your hips back and down. Drive your weight into your heels as you return to the standing position and repeat for about 10 reps. Ensure your back is flat and your knees do not cave in or dive forward excessively.

The deadlifts are good for your glutes, lats, traps, core, and hamstrings. When you work these muscles, you reverse the poor posture resulting from long hours of sitting. Start by standing with the kettlebell between your legs on the floor. While keeping your back straight, hinge at the hips to push your butt back. Then bend at the knees slightly to pick the kettlebell. As you pick it and pull it to hip level, straighten your legs and lock your hips. Then slowly reverse the motion as you return the kettlebell to the floor. Repeat for about 15 times.

The spinal twist will help you relieve tension on your lower back and core. It will reverse some of the pressure on your spine due to poor posture from sitting for a long time. While sitting straight and your feet flat on the floor, lift through your spine as you rotate with your core tight. Hold for about five seconds before changing to the other side. Repeat this motion for five times.