There are lots of health risks associated with a sedentary lifestyle, and the truth is: we all sit way too much. Thankfully, exercise can help. And while any movement is better than no movement at all, some workouts are especially designed for people who sit all day. So, if you’re one of those people, here’s the perfect workout for you. 

Our bodies are meant to move, but our lifestyle keeps us sitting. We sit while we work, commute, eat and stay entertained. And while it’s an easy lifestyle, it’s a dangerous one.

Research says that too much sitting is a risk factor for cardiometabolic disease and all-cause mortality. And the World Health Organization (WHO) backs this up stating that, “Insufficient physical activity is one of the leading risk factors for global mortality.” 

Sitting all day can lead to tight hip flexors, longer glute muscles, compromised body alignment and overall aches and pain. That’s where this workout comes in.

It helps counteract the negative effects of sitting by strengthening the core and posterior muscles, along with engaging the legs and helping to align the pelvis and spine.

Try to do this circuit 3 times. 

Dead Bug


Lie on your back, with legs in tabletop position and arms held straight above your shoulders. Extend opposite leg and arm straight before returning to starting position. 

Alternate 20 times. 

Forearm plank


Zip in your core, squeeze your glutes and quads, and keep your neck straight and relaxed. 

Hold for 30 seconds.

Single-leg glute bridges


Lie on your back, with both knees bent. Lift one leg straight up above your hip. Then, pulse your glutes up and down. Don’t let your bottom touch the ground. 

Do 12 reps on each side. 

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