I'm a trainer and this is the first move I use with all of my clients to reduce lower back pain, boost stability and undo damage caused by prolonged sitting

Woman outside with yellow resistance band wrapped above her knees. She wears a sweatshirt and sweatpants. .

Often the hardest thing with exercise is knowing where to start. Well, if you ask me (a personal trainer of five years and fitness writer for another 10 before that), there's only one place to start: with a two-minute exercise drill I've perfected with all my clients.

The routine is quick, suitable for all levels and helps safeguard against the daily aches and pains caused by prolonged sitting. All you need is a set of lightweight, affordable mini-loop resistance bands.