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If you've been slouching your way through the last year of working from home, staring at your computer screen with rounded shoulders while sitting 'in dining room chairs that would have chiropractors screaming,' you're definitely not alone. For many, 'pandemic posture' is definitely a thing, and all of that added pressure on your spine can lead to pain, stiffness, and nerve damage.

In addition to being more active and taking more daily walks, one of the surest ways to bounce back, build muscle, and feel better, is to work more core routines into your day. 'Eighty percent of people will experience back pain during their lifetimes,' says Tom Holland, MS, CSCS, CISSN, an exercise physiologist and author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day. Holland offered us the below workout as a great—and ultra-fast—way to build muscle and bring some much needed pain relief to your body. 'Short workouts like this one can make an enormous difference in both helping to alleviate as well as prevent back pain. This workout helps to improve sports performance and makes your activities of daily living easier as well.'

Now, when it comes to working your core, says Holland, the key is the frequency with which you do the workout, and not necessarily the duration, so you can do this routine in just 60 seconds. 'You can do this micro-workout two to three times a day, several days a week to strengthen and sculpt your core,' he says. Consider it a bonus that you need no equipment, as it's all about the plank. 'The plank is an incredibly effective exercise because, unlike many abdominal moves like the traditional crunch, it works both the front and back of your midsection at the same time.'

  • Time Conversion Chart, Minutes To Decimal Hours. TIME CONVERSION CHART Hours Minutes 0.05 3 0.10 6 0.15 9 0.20 12 0.25 15 0.30 18 0.35 21 0.40 24 0.45 27 0.50 30 Hours Minutes 0.55 33 0.60 36 0.65 39 0.70 42 0.75 45 0.80 48 0.85 51 0.90 54 0.95 57 1.00 60: A total amount of hours may sometimes be confused as hours and minutes.
  • 60 Minutes, the most successful broadcast in television history.Offering hard-hitting investigative reports, interviews, feature segments, and profiles of people in the news, the CBS News magazine has been the number-one program a record five times.

Read on for how to do it. And for more great exercise advice, see how this 10-Minute Total-Body Routine Will Transform Your Body Fast.

Forearm Plank

Keep your body perfectly straight while holding it up on your forearms and toes. Hold for 15 seconds.

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Side Plank Left

Lying on your left side with legs stacked on top of each other and left forearm on the floor, lift your body up off the ground into a straight line and hold for 15 seconds.

A cool little 2 Minutes Timer! Simple to use, no settings, just click start for a countdown timer of 2 Minutes. Try the Fullscreen button in classrooms and meetings:-). The Minute Paper is a very commonly used classroom assessment technique. It really does take about a minute and, while usually used at the end of class, it can be used at the end of any topic discussion. Its major advantage is that it provides rapid feedback on whether the professor's main idea and what the students perceived as the.

For more great fitness advice, know that This Is What Walking on a Treadmill Does to Your Body, According to Experts.

Side Plank Right

Lying on your right side with legs stacked on top of each other and right forearm on the floor, lift your body up off the ground into a straight line and hold for 15 seconds.

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Spider-Man Plank

Keeping your body perfectly straight while holding it up on your forearms and toes, alternate bringing your right knee to your right elbow, then left knee to your left elbow. Hold for 15 seconds.

Want more great exercise tips? See Why Drinking This 30 Minutes Before Exercising Helps You Torch Fat!

Degrees
Minutes
Seconds

The three common formats:

DDD° MM' SS.S'Degrees, Minutes and Seconds
DDD° MM.MMM'Degrees and Decimal Minutes
DDD.DDDDD°Decimal Degrees

Degrees, Minutes and Seconds

DDD° MM' SS.S'
32° 18' 23.1' N 122° 36' 52.5' W

This is the most common format used to mark maps. It's also the most cumbersome to work with. It's a lot like telling time…
There are sixty seconds in a minute (60' = 1') and
There are sixty minutes in a degree (60' = 1°).

Keeping in mind a few easy conversions between seconds and decimal minutes will help when working with maps that use degrees, minutes and seconds.
15 seconds is one quarter of a minute or 0.25 minutes
30 seconds is one half of a minute or 0.5 minutes
45 seconds is three quarters of a minute or 0.75 minutes

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Degrees and Decimal Minutes

DDD° MM.MMM'
32° 18.385' N 122° 36.875' W

This is the format most commonly used when working with electronic navigation equipment.

Decimal Degrees

DDD.DDDDD°
32.30642° N 122.61458° W
or +32.30642, -122.61458

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This is the format you'll find most computer based mapping systems displaying. The coordinates are stored internally in a floating point data type, and no additional work is required to print them as a floating point number.

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Often the N-S and E-W designators are omitted. Positive values of latitude are north of the equator, negative values to the south. Watch the sign on the longitude, most programs use negative values for west longitude, but a few are opposite. This saves a lazy western hemisphere programmer from having to type in a minus sign before most of their longitude values.

Which format should you use?

1 Minutes Timer

First off, if you are working with other people who have agreed upon a format to use, then you should probably use that format.

Next, you will want to look at the maps, lists of coordinates, and any software you may be using. If you can find a consistent format among them, your work will be easier.

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You can set your GPS to display any one of these three formats. Locations can be entered into the GPS with the selected format, and then by switching the display format setting, viewed in a different format.

1 Minutes Introduction Yourself

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I frequently choose to use the Degrees and Decimal Minutes format, even though the USGS maps I'm using are marked in Degrees, Minutes and Seconds. The markings on the map are all at either 0, 15, 30, or 45 seconds. By remembering the 'quarter minute conversions' of 0.00, 0.25, 0.50, and 0.75, I can quickly do the conversions in my head.

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Just Put On One Minute Timer

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