9. Supine bridge with arm extension
Functionality: This exercise tones and strengthens your arms, shoulders, back, glutes and legs as well as targets your core muscles. It also opens up your chest and the front of your hips (muscles that get tight with long hours of sitting and using the computer).
Exercise: Sit on the floor with your hands underneath your shoulders, knees bent and feet flat on the ground. Keeping your arms straight, use your legs to push your hips up toward the ceiling until your torso is flat like a tabletop. Lift your right arm straight up toward the ceiling, rotating your upper body so that it is supported by your left arm, keeping your hips lifted. Lower your right arm to the start position, and just slightly lower your hips, but don’t let them return to the floor. Repeat with your left arm. Repeat 10 to 15 times for each side. As you get stronger, hold your arm and hips up for 2 seconds before slightly lowering. You can also lay a weighted ankle strap across your hips to increase the weight your legs must lift.