The 10-minute workout
Try to perform each exercise for a minute, and flow from one to the next without any downtime.
Whether you’re having trouble getting your butt into gear or you’re just feeling lazy, this quick workout will make you feel more energised and ready to conquer your to-do list.
It takes only 10 minutes, so it’s easy to squeeze into your schedule. But it’s also super effective and challenges your whole body, so be prepared to sweat a little.
Also read: Tighten your tummy with these exercises
Swimming
Lie on your stomach. Reach your arms overhead and your legs out long behind you.
Lift everything off the mat and start to flutter kick your legs and arms up and down as fast as you can.
Hamstring pulses
Staying face down, fold your hands and rest your forehead on them. Bend your knees, turn your toes and knees out, and squeeze your heels together.
Lift your knees off the floor and squeeze your glutes. Make sure not to strain your back.
Grasshopper beats
Bring your legs out long behind you, hip-distance apart.
Keeping your legs long, start to squeeze your inner thighs in and out as quickly as you can.
Single leg kick
Lace your hands together and prop yourself up onto your forearms, reaching the legs long behind you.
Lift one leg up, squeeze your heel into your backside three times, then switch sides and repeat.
Double leg kick
Lace your hands behind your back and turn your head to one side. Glue your legs together.
Lift and squeeze your heels to your backside three times with both legs.
Reach your arms behind you and lift your chest off the ground and legs up about five centimetres, then stretch.
Pelvic bridge heel lifts
Flip over and lift your hips up into a bridge. Hold here, making sure your pelvis is stable.
Without letting your backside go up and down, lift and lower your heels.
Marching pelvic bridge
Press those heels back into the floor and maintain a stable pelvis with your backside lifted.
Bring one leg up into a lifted tabletop position, and then switch to “march.”
Pelvic bridge kicks
Staying lifted in your pelvic bridge, bring one leg straight up to the ceiling.
Lower and lift your raised leg, keeping your booty off the ground and hips even the whole time. Switch sides and repeat.
q Information obtained from www.womenshealthmag.com.
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