1. Plank
Planks are an amazing exercise to tone your glutes, back, and arms! It only takes 60 seconds a day (if you can’t do 60 seconds work your way up with the plank challenge!) and is super easy. To do a proper plank:
Cross your hands together Place your elbows about shoulder width apart under your chest Curl in your tail bone to straighten your back Hold for up to 60 seconds
2. Push-ups
Pushups are perfect for exercising your chest and arms. In order to do a pushup correctly:
Place your hands chest width apart Lower your arms until your upper arm is parallel to the floor Push back up to the original position
3. Squats
In order to do a perfect squat:
Keep your feet flat on the ground Ensure your knees are behind your toes Your hips should be below the top of your knee Don’t round your upper back Keep your chest up
4. Ball Twist
Here’s a great one for your core. All you have to do it:
Start with your back against a wall Bend your knees outward Hold a medicine ball at chest level Slowly twist from side to side
5. Table Top Leg Extension
This exercise is great for your thighs and bottom! It’s a great variation on your typical tabletop exercise. For added benefit, use some ankle and wrist weights. These will give you some added resistance and more exercise.
Prop yourself up on your hands and knees Stretch one leg up and back At the same time, stretch the opposite hand up and forward Hold for five seconds Return to starting position and work opposite side
6. Dead Bug Exercise
Despite the creepy name, this exercise is also great for your core. It’s called the “dead bug exercise” because you sort of look like a bug lieing on it’s back. Weird, I know, but stick with me!
Lie on your back and stretch your arms up to touch your knees Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position Return to the initial position and work the other half
7. Downward Dog Leg Pull
If you’re familiar with the yoga pose “downward dog”, this exercise will feel right at home to you. It’s a great way to work your core, thighs and bottom!
Start in the downward dog position, on all fours pressing back into your heels Lift one leg straight back and up like the top image above Bring that leg down and in to your chest Repeat on the other side
The Four-Week Plan
Now that you have the exercises, here is the four-week plan to get you toned and in shape! Week 1: Do the following for six days: 2 minutes plank; 1 minute push-ups; 1 minute dead bug; 1 minute downward dog leg pull; 1 minute ball twist; 2 minutes plank. Have a ten-second break between the exercises. Week 2: Alternate the following sets for 6 days. Set 1: 3 minutes plank; 3 minutes dead bug; 3 minutes downward dog leg pull. Have a 15-second break between the exercises. Set 2: 3 minutes ball twist; 3 minutes push-ups; 3 minutes downward dog leg pull. Have a 15-second break between the exercises. Week 3: repeat the Week 1 set. Week 4: repeat the Week 2 sets. If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Good luck!
