Benefits: Helps soften and relax your lower back. Cool-down exercises help lower your heart rate and stretch your muscles. Let the crown of your head hang down and breathe deeply for 20 seconds. Sit up straight to lengthen your spine before bending forward. Allows tension in the shoulders, arms, and neck to go away. 10-Minute Stretching Workout Perform each movement for 45 seconds, using the 15 seconds of rest to transition to the next move. Tuck your chin in toward your chest, relax your shoulders and extend the crown of … A burn is good, but pain is not, so listen to your body. Come out of the pose by pushing in the hands, lifting the hips up and returning to all-fours. Glute Bridge. This 10-minute workout absolutely knocked me off my feet (literally). 10-Minute Barre Workout With Kathy Smith. How to do it: Begin in your seated sweet spot, and hinge forward slightly from your hips. Push the knee of your bent leg out to extend the stretch. Breathe deeply and hold the stretch for at least 20 seconds. 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. For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. Spread your knees apart (wider than your hips), bring your big toes to touch, and sit on your heels. Releases pressure in the neck. Breathe deeply and hold the stretch for at least 20 seconds, then repeat with other leg. 10-minute legs, bums and tums workout. 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. Video 0:09:27. Breathe slowly and deepen the stretch with every exhale. Namaste! Start on all-fours, bring right knee forward and place it behind right wrist. Cross your forearms and hold your elbows while rocking slowly back and forth. To get out of the stretch, keep your back straight (don’t roll the spine). Keep your hips square and gently lower them down (use some support from a pillow or yoga block under the right buttock if needed). Sculpt Abs: Obliques with Madelaine O. Push gently on your bent knee for maximal benefits. AARP is a nonprofit, nonpartisan organization that empowers people to … We’ll go through the major muscles groups to release the tension and restore the body! By the time the 10 minutes is up, I feel so relaxed and mentally ready to tackle the rest of my day. Stand feet hip-width apart. Place your hands on the floor directly underneath your shoulders, legs straight behind, feet together and toes curled under. Step forward with one leg and bend your knee (90°) to drop hips. Before starting your 10-minute core workout, your body needs to warm up to prepare for a challenge. Exhale as you bend forward at the hips (not from the waist), leading with your chest. This 10 minute band workout will have those leg muscles... 10 MINUTE STRETCH. 10 MINUTE STRETCH. Treat yourself today. Next Page + Load More. Warrior II Flow. Lay face-down on the floor with legs extended behind you and rest the tops of your feet on the floor. Here are 10 cool down exercises for after you workout! Enjoy this barre class taught by fitness expert Kathy Smith. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. Want to feel better and less sore after exercising? From Downward Facing Dog, slowly step forward to the top of your mat. Sculpt and Strengthen Your Lower Body With This 10-Minute Bodyweight Barre Workout. 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. Hold each stretch (without bouncing) for 10-30 seconds. Start on all-fours, bring right knee forward and place it behind right wrist. Stand with feet shoulder-width apart and hands by your sides. Why not start incorporating this practice into your workout schedule with our 10-minute full-body stretching routine? On a scale of 1 to 10, aim for 3 or 4 in terms of effort. Get daily fitness inspiration right in your inbox. Try these 8 stretches for people who sit all day. 20 hours ago, by Yerin Kim As you inhale, press down through the tops of your feet and pubic bone, gently lifting your head and chest off the floor. Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest. 23 hours ago, by Monica Sisavat By Lloyd L. Blog, Workouts 0 Comments. Keeping shoulders back, pull the raised arm across your chest. Draw your shoulders back and away from your ears and don’t tense your neck. Search ... Yoga is a great form of exercise that stretches … 1 day ago, by Murphy Moroney These abdominal exercises strengthen the muscles around your trunk. Why is this important? While stretching, I really try to focus on closing my eyes, relaxing my muscles, deepening my breath, and using this time as a form of moving meditation. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. Tilt your pelvis forward and squeeze your glutes. Benefits: Stretches the hamstrings and calves as well as your back and shoulders. Grab your raised thigh with your hands and pull it towards your chest. 11:20. Benefits: Improves the flexibility of your triceps and range of motion of the shoulders. Breathe slowly and steadily, don’t hold your breath for best results. Give this stretching routine a go next time your cooling down from an 8fit workout or need a quick energy boost. Subscribe to our email newsletter to receive weekly articles and great inspiration. 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. Stretching regularly is important for preventing injuries and improving—or maintaining—flexibility. Breathe deeply and hold the stretch for at least 20 seconds. Tense every muscle to keep the body in a straight line from the head through the top of your heels and parallel to the floor. Use these 10 muscle-loosening minutes for a good morning stretch routine, an evening stress reliever, or a post-workout healer. Grab the back of the thigh on the leg with the foot on the floor and pull it towards your chest. Stretch your left arm out to the side and look towards your left hand. Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. 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. Video The Truth About Coffee; Video 5 Ways to Beat Bad Breath ... 7-Minute Workout. Hold the pose for at least 20 seconds. by Yerin Kim You’ll notice that it firms and tones your shoulders, abdomen, and buttocks too. Stretch: A 10 Minute Treat. Lengthens: sides of body, arms. (Psst… Click the images for how-to videos) 1) The Deep Quad Stretch. Also stretches the thighs, psoas, and groin too. Barre Is Known For Strengthening and Lengthening, but Does It Actually Build Muscle. 3) The Hamstrings Stretch. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Benefits: Recruits every muscle of your body to maximize time under tension. - Seated Side Stretch. More advanced participants can hold the stretch for one to two minutes. When we stretch, we stimulate blood circulation throughout our body and this flood of oxygenated blood makes us feel energized. Tuck your toes under, lift your knees off the floor and raise your hips to the sky. Try Denise Austin's yoga workout for just 10 minutes to gain strength and flexiblity. 1 day ago, by Mekishana Pierre 10-minute abs workout. Descend until the rear knee is close to the floor and front knee is directly above the ankle. Hold stretch for at least 20 seconds and repeat with right knee. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. Break it out as many times as you need throughout the week. If you don’t smooth the muscles out with stretches or foam rolling, they could grow unevenly and cause you trouble down the line. 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