These 12 Workouts Are Essential If You Spend the Day Sitting

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Deadlift and Upright Row

Start by standing with your feet hip-width apart and a dumbbell in each palm.Your legs should be bent slightly.

Stand with your feet pointed forward and your legs wider apart than shoulder-width apart.

Side Lunge and Ab Twist

Bent Leg Half Superman

Utilize your buttocks to raise your legs as high as possible off the ground.Return to the beginning.

You will experience discomfort in both your upper and lower abdomen.

Rock the Boat


Lift your bottom off the ground until your hips are fully extended, squeezing your buttocks at the top, by driving through your feet and stabilizing your core.

Push-ups are an excellent upper-body and core-strengthening exercise.

Push ups

Lateral Squats

This exercise is excellent for the lower body because it targets the quadriceps, hip adductors, and butt.

This move has a minimal impact, but is a challenging exercise for strengthening abdominal muscles.

Jackknife Sit-Up

Place your arms at your sides with your palms facing down. Press your lower back into the mat to engage your core.

Scissor Kicks


Strengthen your quads, hamstrings, and glutes with a stationary lunge.

It a great cardiovascular workout, but it also helps develop and enhance lower body strength and power.

Jump Lunge

Wall Squats

They strengthen your glutes, calves, quadriceps, and even your abs.

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