If your work life keeps you too busy to get proper exercise and you want to find an inexpensive way to improve your strength and get toned without interrupting your schedule, try these 10 minute routines.
On Monday, you can begin your week’s convenient exercise program with some exercises that involve using a sturdy chair. try 3 sets of “chair dips” and 3 sets of “chair squats”. Chair dips are where you sit on the edge of your chair, place your hands next to your hips, slide your bum off of the edge of the seat and bend your elbows to 90 degrees. As you dip, make sure to keep your back close to the chair. When your elbows hit 90 degrees, your bum should be quite close to the floor — at this point you push back up. Try 10 to 15 reps in each set. With chair squats, you stand in front of the chair, facing away from it. You keep your feet hip distance apart and your toes forward and lean your chest a little forward. From this position, bend your knees so that you touch your bum on the chair, then stand up. Make sure your weight is on your heels and your knees stay over toes. Again, try 10 to 15 reps per set.
After a rest on Tuesday, your 10 minute exercises on Wednesday will need you to lay on the floor. A mat isn’t necessary, but it’s recommended for these exercises. The first exercise is “butterfly crunches”, which involves touching the soles of your feet and dropping your knees, placing your hands behind your head with your elbows out, so that you’re positioned in a very exposed way. Then tighten your abs as you raise your upper body up above the ground, while keeping your legs open and your soles touching. Try 3 sets of 12 reps. The second exercise is “oblique crunches”, where your right foot is flat on the ground with your right knee bent and your left leg is crossed over and placed above the right knee, as though you are crossing your legs, and put your right hand behind your head. Then raise your right shoulder up and towards your left knee, hold for a split second and go gently back down. Start off with 10 reps, and if you can, increase by a couple of reps over two more sets. These two exercises will do wonders for your abs. One way of making these two exercises more manageable is to try alternating your sets of each.
Finally, on Friday, you can go for some classic exercises. Begin with some push-ups with a little twist. Go on all fours, but place your knees together. Walk your hands forward, placing them slightly outside where your chest. Raise your feet, keep your bum, back, neck and head in a line, tighten your abs and begin the motion: bend your elbows and lower your chest so that it is just hovering above the ground, then press back up. Try 15 reps of this motion and complete 3 sets. Finish off with a liberating exercise: the step up. Find some stairs or a platform of some sort that can definitely take your weight. Open up your chest and make sure you have your wight on the balls of your feet. This one is a simple motion: step up onto the platform with your right leg, then step up with your following left leg. Step down, then repeat, alternating between right and left step ups. You know the drill by now: do this 12-15 times, and if you want to get stronger, try doing it with some weights in your hands.