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WFH: Seven-Minute Core Engager To Relieve Backache From Make-Shift Desks

How to Relieve Backache From Make Shift Desks scaled

In today’s busy world finding time to work out can be tricky. While for some – flexible and home working can be a godsend, for many it is more stressful and our make-shift desks can leave our backs aching.

For those keen to help their backache with a quick core engager, Eastnine trainer Lewis Richardson has shared his seven-minute abs workout:

1)    Side knee drops 

On your mat, lie on your back with your arms and legs both fully extended. 

Bring your knees up to your chest at a 45-degree angle. To start, with control, swing your legs from the left to the right. Do this for 50 seconds, bringing your legs down to one side, back up to the centre and down to the other side.

Exhale as you move your legs down to the ground and inhale as you bring your legs up. Focus on that deep controlled breathing. After the final rep, bring your legs back up to centre and relax. 

2)    Crunches 

Start lying on your back with your knees bent and feet flat on the floor. Bring your hands behind your head, making sure your elbows are wide open and cradle your head but don’t interlace your fingers.

Keeping your lower back on the ground and lift the shoulders so the core is engaged. Lift up so you feel a squeezing feeling in your core, then with control release to the ground.

Make sure to keep your lower back on the mat and don’t allow it to arch. Repeat this for 50 seconds. 

3)    Alternate elbow to knee crunches 

Again, start lying on your back with your knees bent and place your hands behind your head as before, with your elbows wide. 

Lift your knees to so that your thighs form a 90 angle and hold them here, making sure your lower back is grounded. Bring your right elbow to your left knee and relax, keeping your knees at 90 degrees.

Bring your left elbow to your right knee and relax back to the starting position. Repeat for 50 seconds, ensuring the movements are controlled. 

4)    Bicycle crunches  

Lay on your back on the floor and fully extend your legs around 6 inches from the floor. Use your hands to cradle your head and keep your elbows wide.

Engage your core and bring your legs in towards your knees in towards your chest, lifting your shoulders off the floor. 

Bring your right elbow to left knee then lower your head and shoulders back down to the mat. Make sure your lower back stays grounded and repeat this for 50 seconds.

Make sure your movements are controlled, keeping your lower back on the ground. 

5)    Leg raise hold 

Lying on your back, put your arms to your side with your palms facing down. Slowly raise your legs and keep your legs fully extended. Don’t arch your lower back, keep it grounded and hold this for 50 seconds.  

6)    Scissor legs 

Lay on your back and place your arms by your side with your palms pressing down to the floor.  Fully extend your legs and lift them off the ground, aiming for around six inches from the floor.

Bring one leg over the other and alternate in a criss-cross motion. You’re your lower back on the ground and repeat for 50 seconds.