Kayla Itsines' arms and abs workout to help improve your posture
From bad posture to a sore back, tight shoulders and stiff neck, working for hours on end at a desk can cause countless issues with your body - something office workers will know only too well. Busy, demanding jobs can mean long days hunched over a computer or laptop, with little chance for proper breaks to stretch tight muscles.
Well, help is here. Australian personal trainer and founder of the Sweat app, Kayla Itsines, has devised a workout that will help strengthen those muscles - arms, shoulders, upper back and core - that don't get much movement during working hours, to help keep you in good alignment. Taken from her new BBG Zero Equipment programme - designed to make exercise as simple as possible - the session lasts just 14 minutes and features just six bodyweight moves, and can be done anywhere.
Whether you're working from home or have made a return to the office, take a 14-minute break to strengthen those muscles and get your blood pumping with our video above - and read the detailed instructions below.
There are two seven-minute circuits, each with three exercises. Complete as many laps as possible within the time while maintaining great technique.
CIRCUIT ONE - seven minutes
Exercise one: Lay-down half burpee
Reps: 10
Step 1
Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet.
Step 2
Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe. This is called push up position.
Step 3
While maintaining a straight back and stabilising through your abdominals, bend your elbows and completely lower your torso towards the floor.
Step 4
Release both hands and extend your arms out in front of you.
Step 5
Reposition your hands on either side of your chest.
Push through your chest and extend your arms to lift your body back up into push up position, resting on the balls of your feet.
Step 6
Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart.Repeat for the specified number of repetitions.
Exercise two: Plank Jack and shoulder tap
Reps: 20
Step 1
Start by planting both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2
Jump both of your feet outwards so that they are slightly wider than your hips. At the same time, release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.
Step 3
Jump both of your feet inwards, and lower your right hand to return to the starting position.
Step 4
Jump both of your feet outwards so that they are slightly wider than your hips. At the same time, release your lefthand and reach across your body to touch your right shoulder, again ensuring that you brace your abdominals to keep your hips parallel to the floor.
Continue alternating between right and left for the specified amount of time, inhaling for two repetitions and exhaling for two repetitions.
Exercise three: Side plank and hip lift
Reps: 20 (10 on each side)
Step 1
Start by lying lengthways along a yoga mat. Place your right forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat.
Extend both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of each other or place your left foot on the mat in front of your right — whichever is most comfortable. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2
Inhale. Gently lower your hips towards the mat slightly.
Step 3
Exhale. Using your obliques, elevate your hips to return to the starting position.
Repeat this movement for half of the specified amount of time, before completing the remaining time on the other side.
CIRCUIT TWO - seven minutes
Exercise four: Rocking chair burpee
Reps: 10
Step 1
Plant both feet on the mat shoulder-width apart. This is your starting position.
Step 2
Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels. This is called high plank position.
Step 3
From the high plank position, bend at the hips and knees to shift your glutes over your heels and lower your torso towards the mat. Extend your arms along the mat, sinking your chest into the position and keeping your shoulders down and back.
Press through your feet to extend your legs and return to the high plank position.
Step 4
Jump both of your feet forwards in-between your hands, once again, ensuring that your feet remain shoulder-width apart.
Propel your body upwards into the air. Extend your legs below you and your arms above your head. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.
Repeat for the specified number of repetitions.
Exercise five: Alternating superman
Reps: 20 (10 on each side)
Step 1
Begin lying on your stomach on a yoga mat with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing towards the mat, to form a straight line from hands to feet. Elevate your head off the mat. Draw your belly button in towards your spine to prevent discomfort in your lower back. This is your starting position.
Step 2
Inhale. Elevate your right arm off the mat. At the same time, elevate your left leg off the mat slightly with foot pointed. You should feel tension in your core as you hold this position.
Step 3
Exhale and return to the starting position.
Inhale. Elevate your left arm off the mat. At the same time, elevate your right leg off the mat slightly with foot pointed. Alternate between sides for the specified number of repetitions or time.
Exercise six: X push up
Reps: 10 (5 on each side)
Step 1
Place both hands on the floor slightly further than shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
Step 2
While maintaining a straight back and stabilising through your abdominals, release your right hand and left foot and bring them together directly below your torso.
Step 3
Release your right hand and left foot and return to starting position.
Step 4
Bend your elbows and lower your torso towards the floor until your arms form a 90-degree angle. Push through your chest and extend your arms to lift your body back into starting position.
Repeat this exercise, this time touching your left hand and right foot. Continue alternating between push up and righthand/left foot touch and push up left hand/right foot touch.
Each repetition is equivalent to 1 push up and 1 hand/foot touch.
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