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.
- Push-ups (repeat until failure)
The push-ups work the chest, shoulders and arms.
- Start with the hands shoulder-width apart.
- Lower the body until the chest almost touches the floor then rise.
- Repeat until failure.
**Target different muscles by varying the hand grip variations.
- Wide grip push-ups target the shoulders
- Close grip push-ups target the triceps. Place your feet on a chair if you want to make them more challenging.
Doing these exercises every day will guarantee a more energetic day and improve your physical health.