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