Get ready to get sweaty.
However busy you are, you have a spare ten minutes in your day. That’s just one less round of snoozing, and just a few minutes less of mindless social media scrolling you can certainly cut from your day. Improve your core strength, posture, fitness levels and agility with these ab-working moves, and prepare yourself: these aren’t easy… but nothing worth doing usually is. Work for 45 seconds and take a 15 second rest between exercises… and let us know how you go, will you?
- Lie on your back with your legs in the air but bent at the knee at 90 degrees
- Slowly kick one leg out straight as the alternate arm goes back over your head
- Bring it all back into the centre
- Now kick the other leg out straight as the alternate arm goes back over your head
- Bring that to centre
- Ensure that you stomach is sucked in and engaged the entire time for the best results
- Lie supine (face up) on an exercise mat.
- Place finger tips on temples.
- Flex at the waist to raise your upper torso off the floor
- Return and repeat
Repeat these two exercises twice.
- Lie supine on an exercise mat
- Place hands by your side, on the floor
- Bend at the knees and keep your feet off the floor
- Then pull your knees toward your chest and drive your hips upwards
- Lower your hips and repeat
- Lie supine on exercise mat
- Raise both feet from floor, with one knee in and one leg outstretched
- Place fingertips on temples
- Raise upper torso from ground and bring opposite elbow to opposite knee
- Keep upper torso elevated and rotate to other elbow + knee
- Repeat by alternating
Alternate Arm + Leg Plank
- Place your weight on one forearm and opposite foot
- Keep your body in a straight line from head to toe
- Draw belly in and keep breathing steady
- Hold for target timeframe
- Hands on the floor directly under your shoulders
- One leg tucked, one leg extended
- Weight should be placed on the balls of your feet
- As quickly as possible “climb” by alternating legs back and fourth to complete the target timeframe.
How fit are you?
October 30, 20179:25am