Here are two moves and a stretch to counteract the negative effects caused by too much sitting.These exercises use a stability ball and are done in a reclining position, so they’re easier on your knees than squats.Keeping your legs elevated throughout each exercise also works your abs and increases circulation to energize your legs and reduce the risk of varicose veins.Do 2 or 3 sets of 10 to 12 reps of each move, 3 nonconsecutive days a week.

Stability balls cost about $20 and are available online or wherever exercise equipment is sold.

Bridge Roll (Not recommended if you have back or neck problems)

A Lie on back with arms at sides and heels on ball. Lift hips, lower back, and mid-back off floor.

 

B Bend knees and roll ball in toward rear. Hold for a second, then extend legs. Repeat.

For more of a challenge, extend one leg toward ceiling and roll ball using only one leg at a time.

Twirly Legs

A Lie on back, knees bent, and place ball between ankles. Squeeze ball and extend legs into air.

 

 

 

 

B Rotate legs and ball to right, lowering right leg. Hold for a second, then rotate to left, raising right leg and lowering left. Hold and repeat. For more of a challenge, hold legs at a 45-degree angle to floor and rotate.

 

 

 

Leg Stretch

Lie on back with legs straight and heels on ball. Raise right leg off ball and grasp calf or thigh, pulling leg toward head until you feel a gentle stretch. Hold for 20 seconds and release. Repeat with left leg.

 

From prevention.com

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