As summer kicks into full gear and we start to trade in our wool sweaters and baggy work clothes for summer frocks and tank tops, we begin to realize the consequences of all those nights we spent holed up in our rooms, binging on Netflix and potato chips after a stressful day. Now, the pressure is on to tone up, slim down and get fit.
Don’t worry – you don’t have to completely abandon your Netflix sprees. In fact, we came up with a 15-minute full-body workout that you can complete while watching TV—no need for a gym membership or any special equipment. In fact, you won’t even need to get off the floor. But don’t be fooled; you will definitely feel the burn.
This exercise consists of some subtle movements with huge benefits to the body. It targets the lower back and core, helping to reverse some of the harmful effects of sitting all day at school or at work. To begin, lie face down on the floor with the arms and legs extended towards opposite sides of the room. Then, using your back muscles and glutes, lift your arms, legs and chest off the ground while looking up and forward (like Superman in flight). Keep your arms and legs fully outstretched and hold the position for five seconds. Slowly lower to the ground and repeat 10 times.
This one works your abs and legs. Lie on your back with your legs together and support your head and neck with your hands. Lift both legs at an angle of 30 degrees while squeezing your abs without bending your knees. Hold for five seconds. Pull your legs up to a 60-degree angle, holding for another five seconds. Then, bring your legs to a 90-degree angle (your body should be in an L shape) while squeezing for five seconds. Repeat the steps backwards to complete one set. Aim for four more sets.
By adding a simple variation to the classic plank, you can tone not only your core but your arms and shoulders. Start by getting into a simple plank position, with your feet outstretched behind you, holding your body up with your hands, arms fully extended. Then, lift your arm all the way out (like a half superman!) and hold for five seconds. Bring it back down and switch arms.
This exercise will work your hips, glutes and pelvis to lift and strengthen the booty. Lie on your right side with your feet, knees and hips stacked, supporting your head with your right arm. Bend your knees and pull them in until your feet are in line with your buttocks. Put your left hand on your hip to keep it from rocking backward. With your feet together, raise your left knee as high as possible, keeping your hips and torso in place. The movement should resemble a clamshell opening. Return the knee to its starting position and repeat the movement 20 times. Flip over to repeat on the other side.
To tighten up the legs and backside while slimming the tummy, try this simple exercise! Get into a forearm plank so that your elbows line up with your shoulders. Hold your lower body up using your toes. Lift your right leg up, bending at the knee to form a right angle with your leg. Slowly press the leg up even further, like you are giving the ceiling a high five with your foot. Repeat 10 times and switch sides.
Complete three rounds of each of these exercises for a full body workout in less than 15 minutes!