Don’t have time for a 30-minute workout all in one chunk of time? Then these 10-minute workouts you can do at home may be your panacea to exercising. They are simple, quick and effective.
Stand in front of a chair, feet hip-distance apart, toes pointing forward. Lean forward slightly while at the same time bend at the knees until your butt just touches the top of the chair seat. Don’t sit down! Once touched, then push yourself back up to the standing position. For the proper form, keep your weight centered over your feet. Do 10 to 12 reps.
This can be done on the bottom stair of a staircase or with anything where you can step up. Some use a stack of books, a wooden box, or a platform made for step-ups. Start by placing your entire right foot on a stair or a sturdy platform. Then follow by bringing up the left foot on the platform. Next step down with your left leg, making sure your foot lands around 12 inches back of the stair or platform; follow with your right foot. Do 12 times, keeping the abs pulled in and back straight. Then switch sides and repeat.
NOTE: Both the Chair Squats and Step-Ups can be made more effective by doing them while holding hand weights.
Sit on a sturdy chair with hands resting next to hips and on the front edge of the chair. Slide your butt just off the edge and lower yourself down until your elbows are at a 90-degree angle. Keeping your back close to the edge of the chair, push yourself back up. Do 10 to 12 repetitions.
This exercise doesn’t even require a chair. Start by lying on your back with the soles of your feet together, knees out to the side. Place your hands behind head with elbows out. Start raising yourself up by tightening your abs until your shoulder blades are off of the floor. Then slowly use your abs to lower yourself back down. Do 10 to 12 reps.
This is generally the same as the standard crunch, but with a twist (literally). Start by lying on your back, knees bent, feet flat on the floor. Now cross your left ankle over the opposite knee. Place your right hand behind your head with your left arm perpendicular out to the side. Lift your right shoulder toward your left knee. Release back down. Do 10 to 12 reps, then switch sides and do another 10 to 12 reps.
Get down on all fours, knees together. Walk your hands out in front of you just a little and lift your feet so that you are supported with just your hands and knees; move your hands slightly wider than your chest. Be sure to keep your head, neck, back and butt in one straight line; no sagging in the middle of your back. Keeping your abs tight, bend at the elbows and lower your chest towards the floor. Press back up. Do 10 to 12 reps. To make this exercise more difficult, do it as a standard push-up with your knees off of the floor.