If you’re really short on time then this 10-minute workout is all you need. Think of it as an ‘exercise snack’. Studies show that short vigorous activity can be very beneficial. Short bursts of activity throughout the day can be just as effective as one long session of structured exercise.
This is great news if your stuck behind a desk all day and want to incorporate more movement into your day. Or you busy running around after kids and getting an hour to yourself to exercise is a long lost dream!
Don’t underestimate the effectiveness of short practices. If done consistently you can get great results.
This short but powerful practice has a focus on strengthening the whole body. You’re going to generate some heat quite quickly as we move through the exercises at a slightly faster pace.
If this is all you have time for today, make 10 minutes for yourself a priority.
Beginning in a plank position keeping the body in one long line, abdomen lifting and shoulder bladed wide apart with the hands pressing into the mat.
Inhale lift the right leg and take the right knee to the nose rounding the back.
Bring the leg back to the floor or hold it in a three-legged plank for more challenge.
As you exhale take the knee to the outside of the right elbow and then inhale back to a three-legged plank.
Exhale take the knee under the body to the opposite elbow. Place the foot back down and repeat on the left side.
Repeat three times on each side.
Coming back to plank extend the right leg in line with the hips and point the toes. Begin to lift and lower the leg for a count of 10. Repeat on the left side.
In an all fours position extend the right leg in line with the hip and keep it in this position. Take the hands a bit closer to the body and breath in and you lower your nose down towards the mat. Exhale as you lift back to the start position keeping the elbows close to the body. Aim for 10 on each side.
Drop down onto your forearms keeping your knees hip distance apart. Take the gaze to the floor and keep the back of the neck long.
Tap the right knee to the mat and then as you exhale extend the leg away in line with the body. Point the toes and keep the leg very active. Inhale bring the knee back down to touch the mat.
Rotate the hip around and come onto the finger tips of your right hand. Inhale pointing the toes of the right leg, exhale send the leg high. Continue to lift and lower for a count of 10.
Coming back to your forearms bend the right knee at a 90 degree angle and flex the foot. As you exhale extend the leg away as if you were pushing through a wall. Inhale bend the knee and lower the leg back down to the floor. Repeat for a count of 10
This time as you exhale take the right knee out to the side keeping the leg at a 90 degree angle. Lift in line with the hip but don’t worry if the leg doesn’t lift very high. Keep the core engaged as you lift and lower the leg for a count of 10.
Swap sides and repeat all exercises on the left side.
Beginning in a supine position take the hands behind the head and engage through the centre. Bring the feet into table top and keep the distance between the bottom of the rib cage and the top of the pubic bone short.
Open the knees, flex the feet and turn them outwards into a frog leg position.
Inhale to prepare and as you exhale extend the legs away at a 45 degree angle pointing the toes with the heels together and rotating the legs outwards slightly in a pilates stance.
Repeat for a count of 10.
Still in supine position with hands behind the head lifting of the floor, draw the knees towards you as you hook the outside of the right elbow to the outside of the opposite knee. Repeat on the other side and alternate for a count of 10 working the lower abdominals.
Lean backwards on the mat until you start to feel a strong engagement though your abdominals. Come up onto your toes to help you balance in this position.
Place your hands on your forearms and keep you elbows lifting inline with your elbows. Begin to lift alternate knees touching them towards the arms for a count of 10.
Begin to double up the movement touching both knees to arms.
Staying in the same position leaning back and balancing on the toes, begin to rotate the upper body from the waistline. Twist slowly to the right side and then the left working the obliques.
Lying down bring the feet close to the body placing them hip distance apart. Extend your arms along the side of your body. Extend your right leg towards the ceiling and point your toes.
Inhale as you begin to tip the pelvis towards you, sending the hips high as you exhale.
Being to pulse the hips so the leg moves up and down and inch.
Repeat for around 30 seconds.
Lying down bring the feet close to the body with the feet together. Come onto the balls of your feet. Extend your arms along the side of your body.
Inhale as you begin to tip the pelvis towards you, sending the hips high as you exhale. Holding the hips there begin to pulse in tiny inch movements up and down as you squeeze the glutes as you reach the top. Repeat for around 30 seconds
Take the feet wide to the edge of the mat and come up on to the heels feet turning outwards. Again, begin to pulse the hips at the top so you are squeezing and squeezing the glutes.
You’ll feel this mainly around the lower part of your bottom and it’s great way to tone this area.