When we’re sitting at a desk, we’re usually in a rounded position. This exercise will encourage us to do the opposite, and strengthens some of the muscles that keep us upright. It used to be part of my gymnastics training warmup as it simultaneously activates hamstrings, glutes and core in an extended position (which can be helpful for posture). Ensure you tuck your tailbone under, and squeeze your glutes to get the most from it.
a) Come on to your back in front of a chair, with your heels on the edge of it and legs straight.
b) Keeping arms by your side, drive your hips up towards the ceiling while keeping your glutes squeezed and chin tucked.
c) Pause and hold at the top before lowering and repeating 10-15 times for three sets.