Tone Up In Just 10-Minutes A Day With This Home Workout

If you can spare just 10 minutes every morning or evening, you can begin getting your body in summer shape!

Though these moves don’t burn a ton of calories, they’re a great start to begin toning and reversing the effects of a sedentary lifestyle.

Glute bridges (10 reps)

The glute bridge activates the glute muscles, stretches the back and improves hip flexibility.

Lie flat on your back with knees bent and feet flat on the floor.
Place hands on the sides and rest the head on the floor.
Now raise the hips off the floor as high as you can and squeeze the glutes at the top.
Hold for three seconds.
Slowly lower the body to starting position and repeat. Avoid putting pressure on the neck as you raise the hips. All the weight should be on the shoulders.

Deep squat (repeat until failure)

The deep squat will improve hip flexibility and stretch the legs.

Stand with feet shoulder-width apart and bend knees until the thighs rest on the calves.
Make sure the heels are resting on the floor.
Hold this position for 30 seconds then rise.
Repeat this movement until failure.
When you reach the bottom of the squat, you should feel stretching in the hamstrings, quadriceps, tendons.
**If you’re stiff, just squat as deep as you can. In a few days, you should be able to do a full squat.

Elbow plank (work up to 3mins)

The plank will strengthen the core, shoulders and the glutes. *Use a timer.

Start in a push-up position, then bend the elbows such that the forearms are resting on the floor.
The body should be in a straight line from head to heels.
Squeezing the glutes helps prevent the hips from sinking.
Hold this position for as long as you can.
Keep practicing until you can hold the plank for three minutes.

Calf raises (repeat until failure)

The calf raises activate the calves.

Stand with the feet a few inches apart, then raise the heels off the floor.
Squeeze the calf muscles at the top, then lower the body.
Repeat until failure.
To make this exercise more challenging, do it on one leg.

Hamstring stretch (30 secs – 1 min x3)

Sitting down all day, over a long period tightens the hamstrings and decreases flexibility. This stretching movement will loosen the hamstrings and increase hip flexibility.

You could stretch the hamstrings seated, standing or resting one foot on a high surface — pick the one you prefer.
Bend at the hips until you touch your toes (or lower as much as you can)
Hold for 30 seconds to one minute. Your flexibility will improve with time.