Sitting all day during the 9 to 5 is slowly killing you by making you more prone to back, hip and other physical issues. Fortunately, there are some exercises that can offset this effect. They are easy-to-perform, simple exercises that can actually save you from a lot of suffering.
The plank is key to having an amazing stomach. This is because it strengthens your core if you do it properly. Keep this position for 30 seconds and you will be helping to keep your posture from sagging while you are sitting down. The key here is the core.
This is the perfect exercise after sitting all day. You just lie on your back and slowly lift your butt along with your back using your shoulders and feet as support. Slowly do 5-10 repetitions to strengthen your butt, core, and hamstrings. In the long run, this will help you improve your posture. A correct posture also helps avoid back pain.
Squats are a pretty complete exercise. They work your butt, legs, and lower back making them stronger. Sitting down all day makes your hips tense and squats help work out tension.
With the birddog, you are challenged to not rotate your hips while you alternately lift opposite limbs. Place an imaginary cup of hot coffee on your back and try not to spill it while you lift your right arm up along with your left leg. This exercise really helps the back and coordination. Do 10 to 12 reps per side.
This variation of the classic pushups should not place excess stress on your body, so you do it at an angle. You can just place your hands on a chair or a table and keep your body straight as you go up and down. Do 8 to 10 reps.