The Web makes us more connected. More connected to our friends. More connected to our family. More connected to the information we want. And yes, more connected to our chairs.

Working, networking, or playing for hours at a time at a computer can wreak havoc on a body. But the new Web 2.0 world can even solve that. Introducing the Web 2.0 Workout.

Break Pal is a new program which harnesses the power of Web 2.0 to keep you fit. It reminds you to exercise. It delivers exercise right to your desktop. It even gives you one of the best exercise motivators you can have, a real workout buddy.

If you use Break Pal, every half hour (or whatever you set it at) you'll hear the voice of Liz Weaver, your very own fitness trainer, come over your speakers. It's time to workout! Even a little virtual Liz will pop up on your screen. You'll then be directed to a videos of quick workouts of your choice. There are lots of exercise types. From simple desk stretches to chi kung, yoga and cardio. You'll find something to fit your needs and something interesting. New exercises are added all the time and I here Liz will be adding her favorite dance steps next.

Liz is a fitness trainer and a kung fu black belt so she understands exercise and body motion. Many of the exercises can be done without even getting up from your chair and you'll still get a workout. But regardless of whether you get up from your chair or not all exercises are designed to be done in a small space such as a cubicle and are low impact.

Then, of course, there's the workout buddy thing. Just like facebook, myspace, or your favorite networking site, Break Pal lets you have workout buddies. When you exercise you earn points. Your workout buddies can see your points. So you'll always know somebody is checking up on you. Whether it's Sven in Sweden, Fanchon from France, or Suzie from three cubicles down, somebody knows if you've done your workout.

A workout buddy can be what makes the difference between getting your workout in or not. Micro workouts are becoming very popular these days and integrating them with Web 2.0 is a no brainer.

So give your chair a break and get signed up at Break Pal - Fitness at Your Desk today.

This core rotation exercise can easily be done at your desk. It's a great exercise for strengthening the abdominals, the lower back muscles and the obliquies. Make sure to keep your back straight and bend at the hip to get the most out of the workout.

The second part of the workout will not only strengthen the shoulders and arms but also the lats.

Since tight hips are a common problem with people that work at a desk this should also loosen up the hips. It's important that you stay in shape if you work at a desk so check out these other desk exercises