Got 10 Minutes? We've Got Your Perfect Workout
If you're short on time these quickie exercise routines will help get you in shape
Place hands on the floor shoulder width apart. Glue legs together and hop feet back to plank position without moving shoulders from position above hands. Engage your abs to bring feet in under knees without raising hips or moving shoulders, pause to balance, then go back to plank position. Repeat 2 more times, then hop legs forward and throw arms in air while you jump up. Repeat at least 10 times and keep those pauses to maintain core balance.
Side to Side Lunges
Stand with your hands on your hips. Lunge out to the right with right leg. Flex your right knee and hip to lower your body until knee and hip reach 90-degree angle. Press through your right heel and engage inner thighs and core to return to start. Repeat on left and continue for 50 seconds. Keep torso upright and prevent lead knee from going past toes.
Whittle Your Middle(ers)
Lower into a wide squat position with bent knees above toes turned out. Place your hands behind your head (interlacing last digit of fingers only) or hold onto the ends of a hand towel. Imagine a pane of glass is positioned both in front and behind your body. Using side core muscles curl shoulder toward hip and elbow to thigh without pitching forward. Return to start and repeat on other side.
Elbow to Palm Plank Push-ups
Start in elbow plank position, with your shoulders over elbows, heels over toes and abs engaged. Then press up into full plank using chest muscles by pressing one hand at a time into the ground. Lower back to elbows, right then left. Repeat leading with left arm. Continue for 50 seconds while keeping torso parallel.
Elbow Plank with Leg Lifts
From perfect core plank position on elbows, slowly engage your glutes to lift right leg to hip height keeping foot flexed. Pause at the top, and then slowly lower. Repeat on left. Continue for 50 seconds again while keeping hips stabilized and core engaged.
Sit on the floor, with your knees bent and feet glued to floor. Engaging abs, hinge your torso back as far as you can go and maintain balance. Place left hand palm on your sternum and right palm on top of left. Roll shoulders back to avoid engaging your trapezoids. Engage obliques to rotate torso to the right until elbow touches floor, and return to center using obliques on left. Repeat on left and continue side to side rotation for 50 seconds.
Lie on the floor on your back with hands by your side and your knees bent, feet flat. Squeeze your glutes and press through heels to lift hips until they are aligned with shoulders and knees. Hold for 2 counts at top then slowly lower back to the starting position. Repeat for 50 seconds, or advance the exercise by performing 1 lift with your leg raised and alternating sides.
With arms extended from the shoulder at 180 degrees, hop laterally landing on left foot. Right leg crosses behind and taps toe to the ground (for balance). Lower into a curtsy, keeping back flat and then rotate torso so right hand reaches towards left toe. Your left arm reaches high behind you. Then switch sides, hopping right as you sweep left arm toward right foot and right arm behind you to complete one rep. Continue 50 seconds.
Cross Core Toe Touch
On your back, extend legs with pointed toes and arms towards the sky in a V-shape. Engage your abs and rotate torso left, crossing right arm up past left toe. Rotate torso right, crossing left hand up past right toe. Continue 50 seconds.
X-hale / I-nhale
On stomach, place palms face down beneath shoulders, with your elbows are back by your side, and legs straight. While you inhale, activate inner thighs to squeeze legs together, squeeze glutes to lift legs off floor and flatten back to raise palms from floor (Body forms a capital letter "I"). Hold for 2 counts. Then with an exhale extend arms and legs out 45 degree angles to form shape of a capital letter "X". Repeat 10-12 times without letting arms or legs touch floor. Finish by holding X-shape and pulsing arms and legs up for remainder of 50 second interval.