One of the many perks of working here at FITNESS is the ability to test out new workouts and routines often. And while as a staff we work up a sweat quite a bit, we have our fair share of standard 9-to-5 days too, which of course means sitting all day long. But now thanks to the new TechnoGym Wellness Ball, anyone can get a workout at their desk by using it for what trainer Josh Holland calls, "active sitting." The ball is composed of two different densities, so that bottom half is heavier than the top half (so no rogue ball rolling down the hall!). It also comes with a QR code on the handle, which gives you the ability to scan with your smartphone to grab additional exercises.
To correct your posture, strengthen your core and improve your flexibility on those days when you can't make it to yoga or even a quick lunchtime walk, sneak into a conference room and try a few of these moves below using the Wellness Ball.
First, start with a stretch. Wrap your arms as far around the ball as you can then do the inverse, lie with your back on the ball and roll it slightly to elongate your back and open up your chest and shoulders.
Plank and Pike (Core): Start with a plank, forearms on the ball and feet on the floor (for additional support put the ball against a wall). Hold for 10 seconds and go into a Pike and Level–from plank position pop your butt into the air, then back down to level for 10 reps.
Chair and Squats (Legs): Place the ball between you and a wall at waist height with your back to the ball. Squat into a seated position for 10 seconds and hold. Next, squat up and down, rolling the ball against the wall with your back from the seated position for 10 reps. End back in Chair position and lift one knee at a time for 10 reps.
Even if you can't bust out a squat in the middle of your busy day, just sitting on the ball gives you a slow and steady burn if sitting correctly. Holland says to make sure you are always engaging your core. To give yourself a quick self-check, place your hands behind your back and lengthen the chest to straighten out your posture.
For more information on the TechnoGym Wellness Ball, visit technogym.com.