Back strengthening exercises – squats – active sitting program part VIII

Back strengthening exercises are easily done while in work. Just taking a few minutes throughout your working day can make a huge difference in your well being. Sitting on a ball is one of the easiest ways to keep your back active and healthy. The ball is an important component of our active sitting program.

The following exercise is one of the most effective back strengthening exercises. It will exercise your legs, stomach and back all at the same time.

Keep you stomach muscles tight by pulling your stomach in throughout the exercise. Make sure you keep on breathing.


back strengthening exercises - squat - active sitting
1. Have your knees at least shoulder width apart, place your ankles directly beneath your knees on the floor.
2. Place your hands on the edge of the table and lift your buttocks off the ball, keeping the knees over the ankles Your stomach muscles should be tight while you keep breathing. Ensure you are not leaning on the table top.
3. Make sure the ball hasn’t rolled away before you sit back down. If you find the ball rolls away you might want to use a ball base.
• Repeat 3 to 5 times

Variation for strength:
1. As before have your knees over your ankles and bring your upper body forward.
2. Place your hands on the outside of the ball next to your hips.
3. Bring your upper body forward until you are able to lift your buttocks off the top of the ball. Check your knees are still above your ankles. Hold for 5 to 10 seconds.
• Repeat 3 to 5 times