Do You Spend All Day Sitting? If So, Take 5 Minutes To Perform These Exercises

[LoShiNi]

We know how hard it can be to exercise. Many of us have very demanding jobs which require us to be in the office all day. That can exhaust us enough that we wish we could just go to the gym or exercise in our living room.

The problem is that sitting down all day can be very dangerous. According to several studies, this kind of routine is linked with diseases such as diabetes and dementia. But not to worry, these simple Pilates exercises take just 5 minutes and will fill you with energy and peace.

Try to perform each exercise for one minute, then take 20 seconds to rest and breathe.

1. Hip twist

Sit with your legs stretched out in front of you and extend your arms to the sides.

Rotate your spine from your hip to your head in one direction, pushing to that side 3 times.

Return to the original position and repeat the same movement on the other side.


2. Scissors

Lie face up and extend your legs toward the ceiling.

Grab one of your legs with your hands and let the other leg lower to an angle of 45° from the floor.

Push your head and neck toward your chest as you gently push your raised leg toward your head.

Perform this pushing motion twice, then change legs. The important thing is to keep the ab muscles engaged.

3. Cross twist

Sit in the same position used for the hip twist and instead of twisting the torso directly to one side, twist it so that your arm touches your opposite foot.

Return to the original position and repeat the motion with the other arm.

It’s best to do continuous movements, but not too fast or forcing too much. It’s important for the pelvis to remain in place.

4. The mermaid

Sit in a Z shape: Bend one leg in front of you and the other one behind you. If this position is too painful, simply extend both legs in front of you.

Extend one arm out to the side and stretch it above your head and toward your other shoulder. The idea is to stretch the torso.

Return to the starting position and do the same thing with the other arm.

For these exercises, you don’t need any classes or special equipment. Just give them a try and you’ll see that you’ll feel a big difference in your mood, energy levels and eventually, your overall health.