Exercise #1 - Leg Raises
This simple exercise focuses on your lower abs. Lie on your back with your knees bent and your feet flat on the floor. Hold both arms straight up in front of you. Tighten your stomach muscles and lift both legs about 8 inches off of the ground. Hold for one second, then lower them back down to complete one rep. You should feel it pretty quickly, but give yourself a few tries, you don’t push yourself too hard.
Exercise #2 - Plank
The plank is an exercise that works your abdominal muscles and increases your core strength. The plank is performed by positioning yourself face down, resting on your forearms with your elbows beneath you. Your body should form a straight line from your shoulders to your feet. Maintain correct posture through regular breathing, and hold that position for as long as possible. A two-minute plank is ideal, but try building up to 20 minutes or more if you're able to do so safely.
Exercise #3 - Push-ups
Push-ups are an exercise that works every muscle in your upper body, including your shoulders, back, and chest. You can do push-ups using your hands or feet on the floor as leverage to build more strength. Make sure you face a wall with at least 6 inches between it and you so that you have room to lower yourself all the way down during a set of push-ups without hitting your head against it.
Exercise #4 - Child’s Pose
Child’s pose is a great all-over stretch that can be done anywhere and requires only a little space. Start by kneeling on all fours, but lower your torso down towards your thighs you are resting on your belly. Next, slowly let your head hang and push your rear up into the air. Take at least five deep breaths, stretching out as far as you can with each exhale.
Exercise #5 - Squats
Squats not only tone your legs and glutes, but also work your back and abs, making them a total-body workout. Plus, since you’re pushing and pulling with your arms to help you squat up and down, squats also give you definition in your upper body as well. To do a perfect squat, stand with feet slightly wider than shoulder-width apart. Engage your core muscles to keep a straight line from head to toe.
Exercise #6 - Walking (treadmill)
Walking is one of my favorite exercises for summing. If you have time to do only one exercise, walking is an excellent choice. It's a relaxing way to get your heart rate up and burn a few calories, and it can be done at home, at work, or in a park. Plus, there are many variations of walking that provide different results; choose ones that fit your current fitness level and desired outcomes.
Exercise #7 - Yoga poses
When you think of yoga, you usually envision poses like downward dog and tree pose. While these are indeed key poses that can help you unwind and relax, yoga also comes with several other health benefits—the physical ones as well as mental and emotional ones.
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