Bridge with leg raise

This exercise is perfect for building strength in your core and leg muscles. Begin by sitting on the floor with your knees bent and your feet flat on the floor in front of you. Next, place one hand on each side of your lower leg, just above your ankle. Slowly raise your torso off the floor while keeping your abs engaged. Make sure to keep your back straight, chest out, and neck relaxed. Next, drop your hips back until they’re in line with your knees. Finally, return to the starting position by first extending your arms out and then lowering them back to the floor. Try to do this exercise for 30 seconds and rest for 30 seconds between sets. This exercise is excellent for increasing core strength, improving posture, and reducing back pain.

Chair Twist

This twisting exercise works your core, lower back, and upper abdominal muscles. Begin by sitting comfortably in a chair with your back straight and your feet flat on the floor in front of you. Next, slowly twist your torso to the left while still keeping your back straight at all times. Next, twist your torso to the right while still keeping your back straight at all times. While twisting to the left and right, make sure to twist your torso from your lower back instead of your waist. You can also try twisting in a circle instead of just side to side. This exercise is excellent for improving your posture and reducing lower back pain.

Crunches

This crunching exercise is perfect for strengthening your abs, lower back, and hip muscles. Begin by lying on the floor with your hands flat on the ground under your lower back. Next, draw your knees toward your chest while keeping your feet flat on the floor. Next Try to touch your forehead to your knees while maintaining a straight back. Make sure to keep your abs tight and your neck relaxed throughout the entire exercise. Next, slowly lift your head and torso off the floor, trying to touch your chin to your chest. This exercise is excellent for improving your posture, reducing lower back pain, and increasing core strength.

Leg Lifts on stability ball

This leg lift on a stability ball exercise is perfect for increasing lower back strength while also toning your tummy muscles. Begin by sitting on the edge of a stability ball with your feet on the floor out in front of you and your knees bent. Next, extend one leg out in front of you while keeping your core tight and your abs engaged. Next, lift your leg off the floor slowly while keeping your core engaged at all times. Lower your leg back down slowly with the same core engagement and control. This exercise is excellent for improving lower back strength while also toning your tummy muscles.

Wall Sit-up

This sit-up exercise is ideal for strengthening your abs, lower back, and hip muscles. Begin by standing with your feet shoulder-width apart and your arms by your side. Next, slowly lean over the wall until your back is completely flat against the wall and your arms are out by your side. Maintain contact between your back and the wall at all times. This exercise is excellent for increasing core strength, improving posture, and reducing lower back pain.

Conclusion

Sitting for long periods of time is a major cause of back pain and achy legs. Moreover, it can also wreak havoc on your posture and cause other issues with your body. Fortunately, there are several movements you can do while seated without ever having to get up from your chair and move around! These exercises can be done while watching TV, while working at a desk job, even while you’re traveling! In addition to increasing core strength, they can also help you improve your posture and reduce lower back pain.