Sitting hunched over a keyboard for 10 hours a day trains your muscles and connective tissues to adapt to that position, adding a hunch to your posture. But you can unravel your slump with an exercise called the prone cobra, which helps counteract the damage of your daily grind.

How to do it: Sit on a foam roll on the floor, with your feet up and your hands on the floor for balance. Now slowly roll your butt over it, stopping on the tenderest spots (these are knots) for 20 to 30 seconds or until the pain subsides.

Exercise 3: Wide-grip Pushup

Get into pushup position, but with your hands placed about twice shoulder-width apart.
Do as many pushups as you can.

Rest for 15 seconds and keep repeating until your 5 minutes are up.

If you do only crunches, you’re shortchanging your abs. Why? Because in addition to flexing your trunk — as you do in a crunch — your core muscles also allow you to flex your hips, rotate your body, and stabilize your spine. So for the best results, you need to target each of these functions. To hit them all in about 5 minutes, do one set of each exercise below in the order shown, with no rest between.