Do These 4 Exercises if You Sit for 6+ Hours a Day

Sitting all day can lead to bad posture, lower back pain, neck & shoulder pain, obesity & weight gain, and more...

Here are the 4 exercises that you should do every day to avoid these:

1. Deep squats.

Sitting all day tightens your hips and groin muscles.

Deep squats can reverse this, improving mobility and posture.

To counter the side effects of sitting all day, make sure to get up from your desk and sit in a deep squat every 1-2 hours.

If you struggle with mobility, hold onto something for balance.

2. Glute bridges

Sitting makes our glutes weak.

Having weak glutes makes us overcompensate by using the muscles in our lower back to balance and stabilize our bodies.

One of the best ways to strengthen our glutes is by doing glute bridges.

Do 5-10 reps, emphasizing squeezing the glutes in the top position.

3. Bar hangs

Passive bar hangs are one of the most underrated exercises on the planet.

They are good for your, neck, posture, and shoulders.. and will also decompress your spine after hours spent sitting.

Do them for 30 seconds (or longer if you can).

4. Walking

I always say "Long walks are the secret to a healthy body and mind", and I really do mean it.

Besides improving your muscle & bone strength and cardiovascular health, walking will also help you burn more calories and relieve chronic pain.

Start by making a habit of walking for 20-30 minutes every day.

If you don't hit at least 10-15k steps per day, you're not walking enough.

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Start doing these 4 exercises, and see how much better and more energized you'll feel in matter of days.

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