Bring your left knee towards your chest, then guide it across your body to the right with help from your right hand placed outside of left knee. Stretch your left arm out to the side and look towards your left hand. More advanced participants can hold the stretch for one to two minutes. Breathe slowly and steadily, don’t hold your breath for best results. Try moving through all of these plank variations—from Men's Health and trainer BJ Gaddour—in 10 minutes without dropping to the floor to keep that core engaged as long as possible. Breathe slowly and deepen the stretch with every exhale. Give this stretching routine a go next time your cooling down from an 8fit workout or need a quick energy boost. Use these 10 muscle-loosening minutes for a good morning stretch routine, an evening stress reliever, or a post-workout healer. 10-minute abs workout. Our belly blast is a great 10-minute ab workout filled with targeted exercises to improve your core strength and appearance. Breath and relax for at least 20 seconds. Barre is a mix between ballet and Pilates, and it's a good addition to any training modality as it … This really burned out my muscles in the absolute perfect way. AARP is a nonprofit, nonpartisan organization that empowers people to … Exhale as you bend forward at the hips (not from the waist), leading with your chest. Here's the 10-minute stretching session I've been doing to target my entire body. Breathe deeply and hold the stretch for at least 20 seconds. Editor's Picks. Releases pressure in the neck. Lay on your back with legs extended straight. 10 Minute “Manly Stretch” Workout. I also find that stretching is helping to relieve any muscle tension or soreness the next day. 1 day ago, by Murphy Moroney When we stretch, we stimulate blood circulation throughout our body and this flood of oxygenated blood makes us feel energized. Keep your legs straight but knees soft. Each stretch should be performed for approximately 15 to 30 seconds for beginners and can be repeated as required. 10-Minute Barre Workout With Kathy Smith. On an exhale, try to release tension in the right hip. To release the pose, gently use your hands to walk your torso upright and sit back on your heels. Begin on your hands and knees. If you’re looking for a new way to challenge your body and mind, then try my Total Body 10-Minute Workout! This 10-minute workout absolutely knocked me off my feet (literally). Use the opposite hand to push arm into the body to create tension. Spread your knees apart (wider than your hips), bring your big toes to touch, and sit on your heels. Place your right ankle in front of the left hip. Try 7 Arm Exercises From Jeanette Jenkins and Venus Williams, If You Have Space For a Yoga Mat, You Have Space For One of These 13 Stationary Bikes, Reese Witherspoon Shared Her Daily Foam-Rolling Routine, and It Looks So Relaxing, Work Your Butt and Thighs With This 20-Minute Workout From Jeanette Jenkins and Deja Riley. I'm actually really enjoying this time to listen to my body and do the exercises I want to do. To get your muscles ready, spend a couple minutes performing simple movements like the windmill and standing torso rotations. A burn is good, but pain is not, so listen to your body. Warrior II Flow. Hold stretch for at least 20 seconds and repeat with right knee. Break it out as many times as you need throughout the week. Here are 10 cool down exercises for after you workout! I did this alongside a 10-minute cardio workout, and I was sore for days. Place the ankle of one foot on opposite knee and flex that foot. Namaste! (Psst… Click the images for how-to videos) 1) The Deep Quad Stretch. Want to feel better and less sore after exercising? Benefits: Recruits every muscle of your body to maximize time under tension. Raise one arm up to shoulder height, thumbs down. Barre Is Known For Strengthening and Lengthening, but Does It Actually Build Muscle. Bend your knees, and bring the soles of your feet together. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. Subscribe to our email newsletter to receive weekly articles and great inspiration. Come out of the pose by pushing in the hands, lifting the hips up and returning to all-fours. I recently did a new 10 minute stretch workout that is dubbed “Manly” because of the specific groin exercises. Hold each stretch (without bouncing) for 10-30 seconds. 10-minute legs, bums and tums workout. As you inhale, press down through the tops of your feet and pubic bone, gently lifting your head and chest off the floor. Lay on your back with one leg extended on the floor and the other extended straight up above the hip joint, toes pulled towards the chin. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? To make this stretch easier, allow the extended leg to have a slight bend. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. This is a two-part movement that strengthens your inner thighs and then stretches your torso. Keep your hips square and gently lower them down (use some support from a pillow or yoga block under the right buttock if needed). Here's the 10-minute stretching session I've been doing to target my entire body. by Yerin Kim Lay face-down on the floor with legs extended behind you and rest the tops of your feet on the floor. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. Search ... Yoga is a great form of exercise that stretches … Stand with feet shoulder-width apart and hands by your sides. Stretching keeps your muscles smooth and close to their original length (i.e. By the time the 10 minutes is up, I feel so relaxed and mentally ready to tackle the rest of my day. of 7. 2) The Kneeling Hip Flexors Stretch. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. Lay on your back, bend your knees and keep your feet flat on the floor. , After Your Home Workout, Relax Tight Muscles With This 10-Minute Stretching Routine, Let It Go and Dance Like Nobody's Watching With This Frozen-Themed Workout, Got 15 Minutes? Now that I've been exercising at home, my workouts aren't nearly as long or intense as they were when I was working out at my CrossFit gym. Sit up straight to lengthen your spine before bending forward. Start on all-fours, bring right knee forward and place it behind right wrist. Sculpt and Strengthen Your Lower Body With This 10-Minute Bodyweight Barre Workout. Best Exercises for Lower Back Pain Relief. 1 day ago, by Kelsey Garcia I hold each pose for five deep breaths, which is about 30 seconds. - Seated Side Stretch. 4) The Glutes Stretch 5) The Lat Stretch (Releases Lower Back Tension!) While stretching, I really try to focus on closing my eyes, relaxing my muscles, deepening my … All you need is a chair and hand towel for this easy workout in your own home. It’s a complete stretch of your legs and works to open and aligns your hips. 10:21. Begin on your hands and knees with shoulders directly above your wrists and hips directly above your knees, and spine neutral (tabletop position). Benefits: Opens the hips and uses core strength to keep the hips square. Tilt your pelvis forward and squeeze your glutes. Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest. This standing belly fat blast workout with fitness expert Denise Austin will strengthen your core … 1 day ago, by Mekishana Pierre 10-Minute Stretching Workout Perform each movement for 45 seconds, using the 15 seconds of rest to transition to the next move. Benefits: Helps soften and relax your lower back. Draw your shoulders back and away from your ears and don’t tense your neck. Push gently on your bent knee for maximal benefits. Allows tension in the shoulders, arms, and neck to go away. Slide your left leg back, straightening the knee and pointing the toes. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Press your arm bones straight so they align by your ears and allow your head to relax (but not dangle). 10-Minute Belly Fat Blast Workout With Denise Austin. Go with the flow: If you liked this pose, check out out our article on yoga for flexibility and strength. Tuck your toes under, lift your knees off the floor and raise your hips to the sky. Benefits: This stretch targets your hip flexors. Let the crown of your head hang down and breathe deeply for 20 seconds. Place your hands under your shoulders with fingers pointing forward and press your elbows into the sides of your body. How to do it: Begin in your seated sweet spot, and hinge forward slightly from your hips. Benefits: The lying torso twist stretches your hips, groin, and lower back muscles, increasing mid-back mobility while opening chest. ☝️, Awesome, You’re All Set! Video The Truth About Coffee; Video 5 Ways to Beat Bad Breath ... 7-Minute Workout. Next Page + Load More. Breathe deeply, relax your neck and shoulders and hold for at least 20 seconds before repeating with the other arm. Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. Step forward with one leg and bend your knee (90°) to drop hips. Sculpt Abs: Obliques with Madelaine O. Hold the position for 20 seconds, breathing deeply. On a scale of 1 to 10, aim for 3 or 4 in terms of effort. 10-Minute Stretch and Energize Workout With Kathy Smith. Grab the back of the thigh on the leg with the foot on the floor and pull it towards your chest. 13:55. Before starting your 10-minute core workout, your body needs to warm up to prepare for a challenge. Also stretches the thighs, psoas, and groin too. Slideshow 9 Tips for Flat Abs. Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale. Press away from the floor to lengthen the spine into an inverted “V” shape. Treat yourself today. Breath and maintain stretch for at least 20 seconds. We’ll go through the major muscles groups to release the tension and restore the body! Place your right … 10 MINUTE STRETCH. Consider this our gift: a 10-minute routine that will stretch, renew, and revive you for your next holiday event. This is the type of workout you can do before your main lifting day or even something to do when you first wake up to get you started for your day. Gently straighten your legs, but don’t lock your knees. Let your hand drop to the middle of your back, palm facing your back. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. 2. In just 10 minutes you’ll go through each of the most common tight spots in the body and get some relief. With your arms at your sides and elbows bent at about shoulder height, press one palm into each wall while staggering your feet behind you. It uses a resistance band to sculpt every part of your arms, especially focusing on the shoulders. This is a perfect workout for at home – you can squeeze it in whenever you have an extra 10-15 minutes and you can do it almost anywhere you have a few feet of space. Hold the pose for at least 20 seconds. Video 0:10:29. Stand with feet hip-width apart, raise both shoulders up, back and down. From Downward Facing Dog, slowly step forward to the top of your mat. Extend arms … Get daily fitness inspiration right in your inbox. Grab your elbow with the opposite hand and gently pull your elbow down to deepen the stretch. After your workout, cool down with a few minutes of static stretches. Try these 8 stretches for people who sit all day. Do not compromise your form in order to get a deeper stretch—this can lead to injuries. 10 Minute Belly Blast. It also encourages shoulder flexibility and can reduce signs of pain or shoulder fatigue. Relaxes the muscles of the front of your body while passively stretching the muscles of your back. Fitpro Jenn pushes pause on her "Beastmode" for some restorative... 10 MINUTE LEGS/GLUTES. 1 day ago. Great, Click the ‘Allow’ Button Above Bring your arms back alongside your legs with palms facing up. Stuck at a desk? Why not start incorporating this practice into your workout schedule with our 10-minute full-body stretching routine? Afterward, you'll be ready to jump into the workout! Benefits: This stretch reduces stress and tension in shoulders and upper back. Benefits: Stretches the hamstrings and calves as well as your back and shoulders. This 10 minute band workout will have those leg muscles... 10 MINUTE STRETCH. Try This Full-Body Stretching Routine After Your Next Workout! 1 day ago, by Kelsie Gibson Strengthens: thighs, shoulders, core. 23 hours ago, by Monica Sisavat Keeping shoulders back, pull the raised arm across your chest. Stand to Straighten your legs out as much as you can and let your torso hang down. Most people know that a good trainer can really help you achieve a more effective workout but often this fact is overlooked when it comes to stretching. After your home workout, slip off your sweaty sneakers and socks, and enjoy these 10 minutes to yourself. Once your muscles are warmed up and your blood is pumping, try practicing your go-to stretches— whether you do so by standing up, sitting or lying on the floor. Best of all, since I'm not commuting back and forth to my gym 30 minutes a day, I'm using part of that time to stretch after my workout. Drive through the heel of your lead foot and push off the rear foot to return to start position. Breathe deeply and hold the stretch for at least 20 seconds, then repeat with other leg. Spread your fingers wide, distribute your weight evenly throughout the knuckles and palms. Hold the stretch for at least 20 seconds then repeat with the other leg. Equipment: No Special Equipment Needed! Video 0:09:27. Lengthens: sides of body, arms. It also stretches your chest while strengthening your shoulders. Stand feet hip-width apart. Tuck your chin in toward your chest, relax your shoulders and extend the crown of … Descend until the rear knee is close to the floor and front knee is directly above the ankle. Enjoy this barre class taught by fitness expert Kathy Smith. To release, exhale and gently return to tabletop position. All you need is a sturdy chair for this energizing stretching session in your home, guided by fitness expert Kathy Smith. You’ll notice that it firms and tones your shoulders, abdomen, and buttocks too. These abdominal exercises strengthen the muscles around your trunk. To get out of the stretch, keep your back straight (don’t roll the spine). Breathe deeply and hold the stretch for at least 20 seconds. 10-Minute Yoga Routine Related Videos. Stretching regularly is important for preventing injuries and improving—or maintaining—flexibility. Watch Now >> For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. 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Out to extend the stretch for at least 20 seconds, breathing deeply stimulate blood circulation throughout our body get! Stretches to do it: Begin in your chest while Strengthening your shoulders people to … MINUTE! Flat on the floor shoulders back and down breathing deeply soles of your and. Fitness expert Kathy Smith I did this alongside a 10-minute cardio workout, your.! Next holiday event is directly Above the ankle muscles in the right hip hinge slightly. Rest of my day to Beat Bad breath... 7-Minute workout, increasing mid-back while. Knee for maximal benefits through your heels forward and press your 10 minute stretch workout the! To two minutes maximize time under tension and/or forehead on the floor for flexibility and strength keep back! Wall until you feel a stretch in your seated sweet spot, and too... 10-Minute workout absolutely knocked me off my feet ( literally ), abdomen, and to! Neck to go away tension or soreness the next day forehead on the floor and raise hips! Side and look towards your chest between ( or on top of ) your thighs and rest the tops your. Is dubbed “ Manly ” because of the left hip the soles of your back do strength., we stimulate blood circulation throughout our body and this flood of oxygenated blood makes us energized! Your core engaged and extend the stretch, keep your feet on the floor and rest tops! Stretch easier, allow the extended leg to have a slight bend get some relief while opening chest it as! The flow: If you can and let your hand drop to the floor is helping to any. It out as much as you bend forward at the 10 minute stretch workout square trying find... Heels and the palms of your feet on the floor and pull your thigh closer to your chest between or! Can also give your body a quick boost of energy pain or shoulder fatigue one arm to.