Day 57: Back extension with weights

Here's a new exercise for all of you folks out there who have brought a set of dumbbells into the office. Everyone else - you're not off the hook. Grab a work bag or even a heavy stapler - just something that weighs a couple of pounds.
 
Step 1: Stand up, next to your desk. Feet should be hip-width apart, knees slightly bent.
Step 2: Hold your dumbbell or other weight in your right hand, in front of your right thigh.
Step 3: Keeping your back straight, begin to bend so that your torso is parallel to the floor. Keep your head up, looking to the front.
Step 4: Slowly lower the weight so it is close to but not touching the floor.
Step 5: As you lower the weight, lower your head slightly but not all the way down, and raise your right leg so that it too is parallel to the floor. Hold on to your desk with your left hand if you feel you might lose your balance. Remember to keep your back straight and left knee slightly bent.
Step 6: Hold this position for two seconds.
Step 7: Return to starting position.
 
Repeat this exercise for 30 seconds, raising the right leg each time. Then switch the weight to your left hand, and repeat the exercise for 30 seconds raising the left leg.
 

You may like these other stories...

To combat the ill effects of sitting for hours on end, this easy back exercise can help. Step 1: Sit up tall in your chair with your feet on the ground, shoulder-width apart. Step 2: Extend your arms in front of...
Do you slouch in your chair? Have you noticed your shoulders getting rounded and your neck protruding forward? Do you stand up at 5:00 p.m. and feel like your back looks a bit like a question mark? Do your neck and back ache...
This simple seated exercise is based on Joseph Pilates' principles of healthy spine alignment and the importance of breathing and body posture. Step 1: Sit tall in your chair with your feet on the ground and shoulder-...

Already a member? log in here.

Upcoming CPE Webinars

Sep 9
In this session we'll discuss the types of technologies and their uses in a small accounting firm office.
Sep 10
Transfer your knowledge and experience to prepare your team for the challenges and opportunities of an accounting career.
Sep 11
This webcast will include discussions of commonly-applicable Clarified Auditing Standards for audits of non-public, non-governmental entities.
Sep 24
In this jam-packed presentation Excel expert David Ringstrom, CPA will give you a crash-course in creating spreadsheet-based dashboards. A dashboard condenses large amounts of data into a compact space, yet enables the end user to easily drill down into details when warranted.