Your job: To make your posterior a priority, Wert says. In addition to getting up and moving around at least once every 60 minutes, it’s time to get back to basics with a few key bodyweight moves. The two exercises below will target the lats, lumbar and rhomboids, not to mention the spinal erector muscles that surround, stabilize and support the spine. The best part? No heavy weights are needed!

Reverse Snow Angels

How to: Position yourself face down on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back. Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head . Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

Dolphin Kick

How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support. Straighten out your legs while raising them up while engaging your abdominals, glutes, hips, and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement. Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.