Tone Up
Leave a Comment

Lose It or Move It Mondays! Tilts

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER!

The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can incorporate into your daily work, home routine!


The challenge is to tilt, tuck, and twerk your way to fantastically flat abs.   You can do your 4 – 5 minutes either sitting up, standing up with knees slightly bent, or if you are feeling a bit lazy laying down. OR, if you are feeling like a billy bad a**, you can do this in a low plank. This all depends of course on your work/life situation. You probably do not want to offend your co-worker or have them worried about your social etiquette! The basic move is to curve your pelvic bones from an arched lower back position to a curved lower back position. Think as if you are first trying to stretch your back by using your abs to move the top and bottom parts of your pelvic bones in opposite directions. It is a strange concept at first; however, after 4 minutes you will be a pro. This is a great one for the car too.  Remember to focus on the strength of your abs and ROCK it!

1 minute: Pelvic Tilts to the Center

1 minute: Pelvic Tilts to the Right (focus on the right oblique)

1 minute: Pelvic Tilts to the Left (focus on the left oblique)

1 minute: Pelvic Tilts to the Center

Bonus minute: Alternative Right and Left Tilts

You can remember to do this the last five minutes of every hour or when you finish certain task. Try and complete this 1 – 2 times per day this week. Wait… you ask what do I do the rest of the 3 – 5 minutes each hour I am sitting? YOU SIMPLY STAND or incorporate other Savage Standard Monday Challenges (prancing).

Remember… the overarching and ONGOING challenge is to stand or move more than you sit. Simple as that!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s