10-Minute Tune-Up

1. Wall sit

Muscles worked: thighs, hamstrings, and buttocks ina Standing position, put your back against a wall with your feet approximately 18 inches from the wall and shoulder width apart. Now slowly lower yourself as if you’re going to sit In an invisible chair, keeping your back against the wall, until your knees are bent almost ata 90-degree angle. If your knees extend beyond your toes. move your feet further from the wall,

2 Outer leg  lift

Muscles worked: hips Lie on your left side, supporting your head with your left hand and your body with right, as shown. Tighten your abdominal muscles, lift your right leg 45 degrees, then lower. Remember to keep your top hip aligned over your bottom hip; in other words, don’t lean back while performing the exercise.

3. Inner leg lift

Muscles worked: inner thighs Lie on your left side as in the exercise above keeping your left leg straight , cross your right over you left leg. Grab your right ankle for support. Tighten your stomach muscles, Lie on your lett side as in the exercise above. raise your left leg approximately 30 to 45 Keeping your lett leg straight, cross your right degrees, then lower

4. Modified push-up

Muscles worked: arms and chest Start on your hands and knees  your arms straight and your hands under shoulder and slightly wider than shoulder-width aprat. Slowly lower your body untill your body upper arms are parallel with the floor. Return to  Starting position. When performing this exersie keep your back flat. Inhale on the way down and exhale on the way up.

5. Hip extension

Muscles worked: buttocks Start in a kneeling position with your forearms on the ground. Bring the sole of your right foot toward the ceiling, keeping your leg bent at a 90-degree angle. Return to starting position.


Muscles worked: abdominals Lie on your back with your knees and hips at a 90-degree angle, as shown. Raise your chest toward your thighs until your shoulder blades clear the floor. Keep your thighs vertical; they shouldn’t move forward. Return to starting position.

7.  Superman

Muscles worked: lower back, buttocks, and hamstrings Lie on your stomach with your arms stretched in front of you. Keep your hips in contact with the floor throughout the exercise. Simultaneously raise one leg and the opposite arm Lower and then immediately repeat on the other side

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