Too much time at home – too much sitting. In this way, the flexibility that the body maintains thanks to regular training is lost. To maintain it at home, apply these three exercises that activate the back, shoulders and hips.

For these exercises, you will need an elastic band, a dumbbell and a medicine ball.

1 Tension with the elastic band

Two sets, 10 reps each

Tighten your posture by activating your back muscles. The elastic band is attached to a fixed object behind you and hold the other end in front of you at shoulder height, between your palms facing each other.

1. A) By tightening the shoulders, pull the elastic band down, until the arms are in a fully extended position next to the body.
2. B) Hold for a second, then spread your arms so that they form the letter Y with your body, then hold for another second and then repeat the whole movement from the beginning.

2 Goblet squats

Four series, with a 10-second break in between

Loosen your hips, knees and ankles to alleviate the effects of a sedentary lifestyle. You are in a standing position, in front of you, holding the dumbbell firmly at chest height.

1. A) Do a deep squat, keeping your back straight and your chest straight. The knees are turned inwards, and the elbows are on the inside of the knees.
2. B) Hold this position for 10 seconds and swing the body slightly left and right. The heels are glued to the floor all the time

Also check: Athletic body

3 Rotation with the medic

Two series, 10 seconds each

Force your hips to make a full range of motion – this is the only way to compensate for the stiffness caused by sitting. Sitting on the floor with your legs and knees apart, keep the ball close to your chest.

1. A) Begin weight transfer by moving the knees to one side, rotating the heel until both knees touch at a 90° angle.