If you spend a lot of time sitting—and let's be honest, who doesn't?—this quick circuit will help combat desk posture that can leave you feeling cramped and hunched over. It comes from Brittni Johnson, Pilates instructor (NCPT) at BetterMe.
“Using just a Pilates ring and your bodyweight, this gentle circuit will help wake up your core and improve how your spine moves day-to-day,” she tells Fit&Well.
At the same time, it will strengthen the upper-back muscles to stop you rounding your shoulders so you can comfortably sit and stand upright.
“The result? Less tension, better alignment, and a taller, better-feeling you,” says Johnson.
How to do the workout
The first two exercises in this five-move routine require a Pilates ring, a piece of equipment that can help beginners with muscle activation.
However, if one isn't at your disposal, these moves can easily be adapted, as you’ll see below.
Johnson suggests spending between 30-60 seconds on each exercise, moving with control and patience.
Perform all five exercises in order, rest for 60 seconds, then repeat the circuit two or three times in total.
1. Leg and arm extension
Time: 45-60sec each side
- Lie on your back with knees bent, lower back pressed into the floor.
- Position the Pilates ring on top of one thigh by slightly lifting that leg off the floor, and hold in position using the hand on the opposite side.
- Press into the ring with your hand and knee to maintain tension as you extend the opposite arm and leg away from your body, then back to the start.
- Continue for 60 seconds on one side, then switch.
If you don’t have a Pilates ring, simply press your hand against your raised knee to create tension in your body.
2. Lying ring press
Time: 60sec
- Lie on your back with knees bent and feet flat on the floor.
- Hold the Pilates ring in both hands with straight arms above your chest.
- Squeeze your hands together to create tension in your chest and shoulders.
- Slowly bend your elbows to bring the Pilates ring toward your chest, then press it away again to full extension.
If you don’t have a Pilates ring, you can press your hands together to create tension in your chest and shoulders.
3. Spine twist
Time: 60sec
- Sit with your legs together and extended in front of you, with arms extended out to your sides at shoulder height to form a T shape.
- Lengthen your spine, then slowly twist to one side as far as you can comfortably do so.
- Return to the start then repeat on the other side.
- Continue for time, alternating sides with each rep.
This exercise will challenge your hamstring flexibility while also mobilizing your spine. If your range of motion is limited and the movement feels uncomfortable, perform this exercise seated in a chair.
4. Triceps press
Time: 60sec
- From standing, slightly bend your knees and sit your hips back while tilting your torso forward—like a chair pose in yoga.
- Sweep your arms behind you, squeezing your triceps and upper-back muscles.
- Now perform three small pulses, lifting your arms up and down behind you.
- Sweep your arms forward.
While primarily designed to target the triceps, this exercise will also challenge your glutes and thighs to maintain a quarter squat throughout.
5. Triceps stretch
Time: 30sec each side
- From kneeling or seated, bring both arms straight overhead, then bend one arm behind you to reach for your upper back.
- Place your opposite hand on your bended elbow, then gently press down to increase the stretch in the back of your upper arm.
- Hold this stretch for 30 seconds, then switch arms.
