Lie on your belly. Rest upper body on forearms flat against the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.
Tree Pose
Stand straight, shifting body weight to right foot with left knee to chest. Turn knee to side, press sole of foot to calf. Put palms together over your head. Hold 5-10 breaths.
Squats
Keep your feet shoulder-width apart, back straight. Bend knees and lower your rear as if sitting down in a chair, keeping knees over ankles.
The Pilates Hundred
Sit on the floor, feet flat, holding the backs of your thighs. Keep the belly in and curl down to the floor. Now curl the head and shoulders up slightly. Pump the arms up and down at your sides. Breathe in for 5 seconds and out for 5 seconds until you hit 50 pumps. Sit up and repeat for a total of 100.
Sculpt a Better Butt
Like a speed skater, with your feet under your hips, hop sideways to the left on left foot and touch right hand to the floor. Alternate sides. Do 3 sets of 20.
Tone Your Hamstrings
Do deadlifts: Holding free weights, stand with feet hip-width apart. Fold at your hips, keeping your back straight. Move the hips backward as you lower your upper body until it’s parallel to the floor and the weights are just below your knees. Slowly return to the starting position. Do 10 reps.
Work Your Abs
Try the canoe twist: Stand upright, feet apart. Lock fingers in a solid grip. Exhale, sweep hands, arms, shoulders, and chest to the left, like rowing a canoe. At the same time, lift the left knee up and to the right. Inhale, return to starting position. Exhale, do it to the right. Switch for 20 reps.
Get Perfect Posture on a Cardio Machine
The treadmill death grip can cut into your results. Hold on lightly.
Make Your Routine Stick
Keep exercise to 20- to 30-minute sessions, 2-3 days a week. Pick an easy place: home, outside, or at the gym. Track your progress. Reward yourself.
Beat Boredom
Try a new walking or biking route. Even using a different room for your workout can help keep it interesting.
Power Up Before You Start Moving
Make your pre-workout snack mostly carbs with some protein: half a bagel or a large banana with a little peanut butter.
Start Interval Training
Train for a 5K
Pick a 5K race that is 2 to 3 months away. Start slowly, walking or jogging for 10-15 minutes during your first few workout sessions. Add a few minutes each week until you can run for at least 4 miles.
How to Check In With Your Body
Take the Pledge Test
If you can say the Pledge of Allegiance easily while working out, you’re in your target aerobic zone. Gasping? Ease up a bit.
Know if You’ve Worked a Muscle Hard Enough
You’ve probably worked a muscle “to failure” if you feel burn in the muscle during the last few reps and you can’t keep form.
Treat Muscle Cramps
Stop exercising, rest, and hydrate, preferably with a sports drink that can restore your electrolyte balance.
Check Your Flex Quotient
Just for fun: Put one hand behind your head and the other behind your back. Can you touch your fingertips? If you can, you’re pretty bendy.