10 Minutes to Definition
- 9/6/16
Give us 10 minutes, and we’ll give you a better-defined upper body and core! Easy-to-do anytime, anywhere—you can be at home, at the office, on a picnic or at the beach—these simple exercises using your own bodyweight are no brainers.
Pushup
Great move for your arms, chest, shoulders and back, this old favorite should always be part of your exercise arsenal. Get on the floor facing down and place your hands about shoulder width apart. With your feet fairly close together and keeping your back flat, push your body up until your arms are straight. Lower slowly with your elbows pointed out. Try to do 12-15 pushups, rest for 30-60 seconds and repeat for a total of 3 sets. Depending on your fitness level, you can increase the number of pushups and/or the number of sets to increase the intensity.
Variation: If you’re new to performing pushups and find this to be too difficult, change to a modified pushup by starting with your knees on the ground to support your weight (instead of on your toes).
Forearm Plank
This move is an awesome core-strengthening exercise. Facing down on the floor, push up onto your toes and raise up onto your elbows. Keep elbows directly under your shoulders and be sure your back is straight. Keep your head upright with eyes forward to avoid strain on your neck. Keeping your abdominals tight, hold this position for a count of 8-to-12 seconds. If you’re a beginner, this may be difficult but hold this position as long as possible. Relax for 30 seconds and repeat for a total of 3 sets.
Variation: Once you’ve mastered this move, while in the plank position, raise one leg several inches and hold for 3 seconds, lower and repeat with other leg.
Pushup
Great move for your arms, chest, shoulders and back, this old favorite should always be part of your exercise arsenal. Get on the floor facing down and place your hands about shoulder width apart. With your feet fairly close together and keeping your back flat, push your body up until your arms are straight. Lower slowly with your elbows pointed out. Try to do 12-15 pushups, rest for 30-60 seconds and repeat for a total of 3 sets. Depending on your fitness level, you can increase the number of pushups and/or the number of sets to increase the intensity.
Variation: If you’re new to performing pushups and find this to be too difficult, change to a modified pushup by starting with your knees on the ground to support your weight (instead of on your toes).
Forearm Plank
This move is an awesome core-strengthening exercise. Facing down on the floor, push up onto your toes and raise up onto your elbows. Keep elbows directly under your shoulders and be sure your back is straight. Keep your head upright with eyes forward to avoid strain on your neck. Keeping your abdominals tight, hold this position for a count of 8-to-12 seconds. If you’re a beginner, this may be difficult but hold this position as long as possible. Relax for 30 seconds and repeat for a total of 3 sets.
Variation: Once you’ve mastered this move, while in the plank position, raise one leg several inches and hold for 3 seconds, lower and repeat with other leg.
