Spending many hours at home, sitting down, without playing sports or going out, makes the legs and back suffer, they stiffen, the muscle atrophies and it is much more difficult for us to move and do daily tasks. To prevent this from happening, it’s best to exercise at least once a day to activate your joints and muscles.
They don’t have to be high-intensity sessions, doing 30-minute sessions is enough to notice the benefits. So you have no excuse to skip your daily training routine.
In addition, with ictiva it is much easier because you only have to enter our training app and do the exercises that we suggest.
Discover the routine to activate legs and back
Dumbbell Lunge: You need a pair of dumbbells or barbells, you can also do it with a couple of liter bottles or two. Start standing with your legs slightly apart, step forward with your right leg and lower your torso. Bring your right knee almost to the ground, then stand up and do the same with the other leg.
The snake: this is an exercise to stretch and relieve tension in the back, especially the lower part. If you want, to feel more comfortable, take a mat and lie on your stomach. Place your hands on the floor just below your shoulders and straighten your arms so your back is off the ground. Lean your back forward and arch it, the part of the hips should remain on the ground. Hold for a few seconds and return to the starting position.
Another stretch to relax the entire back is once you finish the previous movement, bend your knees and lean on them, stretch your arms forward and touch the ground with your forehead. You should also hold for a few seconds and continue with the exercises.
Hip Balance: This exercise is perfect for toning your abs and pelvic floor. To be able to do it you need a step or drawer, if you don’t have one you can use a mat. You have to sit down, supporting your hands behind your back, at the level of your buttocks. Bend your knees at an angle of 45º, activate your abdomen and stretch your legs in the air and bend your knees again, it is about repeating this movement, stretching and bending, between 12 and 15 times.
Dumbbell Lateral Shift: Grasp a dumbbell in your right hand and stand, legs together, move your left leg outward, bending your left knee and keeping your right leg straight. As you do this movement, bring your right hand (which is the hand you have to hold the dumbbell with) to your left ankle. The back should be straight and the eyes forward. Return to the starting position and do the same to the other side. Do 15 repetitions with each leg.
Bridge with leg elevation: to do this exercise you have to lie on your back, with your arms straight and your knees bent. Raise your hips, keeping your shoulders off the ground, and stretch one leg toward the ceiling. Try to get your leg as straight as possible, then lower yourself down and do the same with the other leg. In this case, do 10 reps per leg.
Inclined push-up: you have to stand in front of a chair, a sofa or even a table, yes, you have to make sure that the material you are going to use is not going to move when you do the exercise. Support your hands and stretch your legs and do the movement of push-ups, raising and lowering your body, keeping your back straight. You have to do 12 repetitions.
The swimmer: lie face down again, with your legs stretched out, your feet should also be stretched out, resting your instep on the ground. Stretch your arms above your head. Now raise your right arm and left leg as high as possible, hold the position up for a couple of seconds and lower them, then raise your left arm and right leg. Repeat the alternating movement for 45 seconds.
We finish the training with a very simple exercise, it is about taking a couple of bottles or jugs of water, the weight you choose, but make sure you are able to take one with each hand and be able to walk. You must start at one end of the dining room and walk to the other end, turn around and return to the starting point.
Now that you have finished the routine, we recommend that you do some stretching for 10-15 minutes. They will help prevent soreness and help the muscles begin to recover and relax. Then you can go back to your work and your daily tasks, you will feel better and your body will thank you.