Gently straighten your legs, but don’t lock your knees. Editor's Picks. Grab your raised thigh with your hands and pull it towards your chest. It also stretches your chest while strengthening your shoulders. 10-minute abs workout. Breath and relax for at least 20 seconds. Do not compromise your form in order to get a deeper stretch—this can lead to injuries. Strengthens: thighs, shoulders, core. Keeping shoulders back, pull the raised arm across your chest. 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. From Downward Facing Dog, slowly step forward to the top of your mat. Want to feel better and less sore after exercising? 10-Minute Yoga Routine Related Videos. Stand feet hip-width apart. As you complete these stretching yoga poses, focus on the form. Let your hand drop to the middle of your back, palm facing your back. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. , After Your Home Workout, Relax Tight Muscles With This 10-Minute Stretching Routine, Let It Go and Dance Like Nobody's Watching With This Frozen-Themed Workout, Got 15 Minutes? Benefits: The lying torso twist stretches your hips, groin, and lower back muscles, increasing mid-back mobility while opening chest. 1 day ago. Benefits: Improves the flexibility of your triceps and range of motion of the shoulders. Most people know that a good trainer can really help you achieve a more effective workout but often this fact is overlooked when it comes to stretching. The Workout Break it out as many times as you need throughout the week. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Step forward with one leg and bend your knee (90°) to drop hips. Sculpt and Strengthen Your Lower Body With This 10-Minute Bodyweight Barre Workout. Bring your arms back alongside your legs with palms facing up. Lay on your back with one leg extended on the floor and the other extended straight up above the hip joint, toes pulled towards the chin. I hold each pose for five deep breaths, which is about 30 seconds. Sculpt Abs: Obliques with Madelaine O. Releases pressure in the neck. Benefits: Helps soften and relax your lower back. Exhale as you bend forward at the hips (not from the waist), leading with your chest. Next Page + Load More. Try these 8 stretches for people who sit all day. Equipment needed: Mat. Slideshow 9 Tips for Flat Abs. By the time the 10 minutes is up, I feel so relaxed and mentally ready to tackle the rest of my day. Hold the stretch for at least 20 seconds then repeat with the other leg. A burn is good, but pain is not, so listen to your body. Press your weight equally through your heels and the palms of your hands for maximum benefits. I did this alongside a 10-minute cardio workout, and I was sore for days. Begin on your hands and knees. Glute Bridge. Breath and maintain stretch for at least 20 seconds. 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. Bend your knees, and bring the soles of your feet together. Grab your elbow with the opposite hand and gently pull your elbow down to deepen the stretch. Hold without allowing your forearms or hands to move. For more yoga routines for beginners, try this 10-minute yoga series to learn basic poses. Spread your fingers wide, distribute your weight evenly throughout the knuckles and palms. Slide your left leg back, straightening the knee and pointing the toes. Let the crown of your head hang down and breathe deeply for 20 seconds. For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. Extend arms … 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. of 7. 11:20. By Lloyd L. Blog, Workouts 0 Comments. Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest. Here's the 10-minute stretching session I've been doing to target my entire body. Breathe deeply and hold the stretch for at least 20 seconds, then repeat with other leg. Each stretch should be performed for approximately 15 to 30 seconds for beginners and can be repeated as required. 4) The Glutes Stretch 5) The Lat Stretch (Releases Lower Back Tension!) Lay on your back with legs extended straight. 10-Minute Stretch and Energize Workout With Kathy Smith. Draw your shoulders back and away from your ears and don’t tense your neck. Begin on your hands and knees with shoulders directly above your wrists and hips directly above your knees, and spine neutral (tabletop position). Here are 10 cool down exercises for after you workout! Benefits: This stretch targets your hip flexors. On an exhale, try to release tension in the right hip. Keep your legs straight but knees soft. Use the opposite hand to push arm into the body to create tension. Benefits: This stretch reduces stress and tension in shoulders and upper back. Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. This is a perfect workout for at home – you can squeeze it in whenever you have an extra 10-15 minutes and you can do it almost anywhere you have a few feet of space. Start on all-fours, bring right knee forward and place it behind right wrist. Press away from the floor to lengthen the spine into an inverted “V” shape. Descend until the rear knee is close to the floor and front knee is directly above the ankle. You’ll notice that it firms and tones your shoulders, abdomen, and buttocks too. 20 hours ago, by Yerin Kim I recently did a new 10 minute stretch workout that is dubbed “Manly” because of the specific groin exercises. Treat yourself today. It uses a resistance band to sculpt every part of your arms, especially focusing on the shoulders. Benefits: Stretches the hamstrings and calves as well as your back and shoulders. Benefits: This stretch increases the flexibility of your spine. Here's a full-body stretching routine to try after a workout … After your workout, cool down with a few minutes of static stretches. Video The Truth About Coffee; Video 5 Ways to Beat Bad Breath ... 7-Minute Workout. To get out of the stretch, keep your back straight (don’t roll the spine). Place the ankle of one foot on opposite knee and flex that foot. Video 0:09:27. 10-Minute Barre Workout With Kathy Smith. Search ... Yoga is a great form of exercise that stretches … By providing your email address, you agree to our Terms & Conditions and Privacy Policy. Keep your hips square and gently lower them down (use some support from a pillow or yoga block under the right buttock if needed). Stand with feet hip-width apart, reach one arm to the sky and bend at the elbow. Breathe deeply and hold the stretch for at least 20 seconds. Afterward, you'll be ready to jump into the workout! Pigeon. 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. Sit up straight to lengthen your spine before bending forward. 1 day ago, by Murphy Moroney Barre is a mix between ballet and Pilates, and it's a good addition to any training modality as it … AARP is a nonprofit, nonpartisan organization that empowers people to … 1 day ago, by Kelsey Garcia Tuck your toes under, lift your knees off the floor and raise your hips to the sky. Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale. Place your hands under your shoulders with fingers pointing forward and press your elbows into the sides of your body. Use these 10 muscle-loosening minutes for a good morning stretch routine, an evening stress reliever, or a post-workout healer. This standing belly fat blast workout with fitness expert Denise Austin will strengthen your core … This 10 minute band workout will have those leg muscles... 10 MINUTE STRETCH. Benefits: Recruits every muscle of your body to maximize time under tension. Drive through the heel of your lead foot and push off the rear foot to return to start position. Hold stretch for at least 20 seconds and repeat with right knee. Hold the position for 20 seconds, breathing deeply. Lay face-down on the floor with legs extended behind you and rest the tops of your feet on the floor. 10 Minute Belly Blast. Raise one arm up to shoulder height, thumbs down. By signing up, I agree to the Terms & to receive emails from POPSUGAR. We’ll go through the major muscles groups to release the tension and restore the body! Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. 3) The Hamstrings Stretch. It's an excellent sequence of stretches to do after our 30-minute HIIT workout! Lay on your back, bend your knees and keep your feet flat on the floor. 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. After your home workout, slip off your sweaty sneakers and socks, and enjoy these 10 minutes to yourself. Allows tension in the shoulders, arms, and neck to go away. With this 10-minute workout, the chair takes center stage. It also encourages shoulder flexibility and can reduce signs of pain or shoulder fatigue. I also find that stretching is helping to relieve any muscle tension or soreness the next day. 23 hours ago, by Monica Sisavat To release the pose, gently use your hands to walk your torso upright and sit back on your heels. Relaxes the muscles of the front of your body while passively stretching the muscles of your back. Stand with feet hip-width apart, raise both shoulders up, back and down. 1 day ago, by Kelsie Gibson Stretching regularly is important for preventing injuries and improving—or maintaining—flexibility. Stuck at a desk? Benefits: Opens the hips and uses core strength to keep the hips square. Go with the flow: If you liked this pose, check out out our article on yoga for flexibility and strength. Cool-down exercises help lower your heart rate and stretch your muscles. Breathe deeply, relax your neck and shoulders and hold for at least 20 seconds before repeating with the other arm. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Breathe slowly and deepen the stretch with every exhale. Also stretches the thighs, psoas, and groin too. long and lean), which in addition to helping them grown evenly, helps you increase the range of motion in your joints. To release, exhale and gently return to tabletop position. Get daily fitness inspiration right in your inbox. To get your muscles ready, spend a couple minutes performing simple movements like the windmill and standing torso rotations. More advanced participants can hold the stretch for one to two minutes. Cross your forearms and hold your elbows while rocking slowly back and forth. Watch Now >> by Yerin Kim All you need is a chair and hand towel for this easy workout in your own home. On a scale of 1 to 10, aim for 3 or 4 in terms of effort. Rest your chest between (or on top of) your thighs and rest your forehead on the floor. Stretching keeps your muscles smooth and close to their original length (i.e. These abdominal exercises strengthen the muscles around your trunk. 10 MINUTE STRETCH. Stand to Straighten your legs out as much as you can and let your torso hang down. Stretch your left arm out to the side and look towards your left hand. Consider this our gift: a 10-minute routine that will stretch, renew, and revive you for your next holiday event. Breathe deeply and hold the stretch for at least 20 seconds. Place your right ankle in front of the left hip. 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. As you inhale, press down through the tops of your feet and pubic bone, gently lifting your head and chest off the floor. Best Exercises for Lower Back Pain Relief. Barre Is Known For Strengthening and Lengthening, but Does It Actually Build Muscle. Tilt your pelvis forward and squeeze your glutes. Subscribe to our email newsletter to receive weekly articles and great inspiration. Fraser recommends trying to find 10 to 15 minutes a day to stretch out the body for maximum benefit. Well, every time you do a strength workout, little tears form in your muscles. To make this stretch easier, allow the extended leg to have a slight bend. Hold the pose for at least 20 seconds. Tuck your chin in toward your chest, relax your shoulders and extend the crown of … Push gently on your bent knee for maximal benefits. 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. While stretching, I really try to focus on closing my eyes, relaxing my muscles, deepening my … Before starting your 10-minute core workout, your body needs to warm up to prepare for a challenge. 13:55. This is a two-part movement that strengthens your inner thighs and then stretches your torso. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. Use this 10-minute ab workout as an add-on to any of your daily workouts or try it several times a week as a standalone to help develop a firmer, stronger core. Other benefits of stretching — anytime, not just after workouts — include: Follow along with our full-body stretching routine below. Why not start incorporating this practice into your workout schedule with our 10-minute full-body stretching routine? 2. With your arms at your sides and elbows bent at about shoulder height, press one palm into each wall while staggering your feet behind you. Our belly blast is a great 10-minute ab workout filled with targeted exercises to improve your core strength and appearance. 10:21. This 10-minute workout absolutely knocked me off my feet (literally). 2) The Kneeling Hip Flexors Stretch. Video 0:10:29. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Hold each stretch (without bouncing) for 10-30 seconds. If you don’t smooth the muscles out with stretches or foam rolling, they could grow unevenly and cause you trouble down the line. Try This Full-Body Stretching Routine After Your Next Workout! Other leg raise your hips … 10 MINUTE stretch workout that is dubbed “ Manly because! 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