The Ten Minute Tone Up!

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  We all know that one of the most challenging parts to working out is finding the time to do it!  For those of you that have jam packed days like myself, know that at the end of a long day, the only thing you want to do is melt into the couch with a glass of pinot noir.  (Or maybe that’s just me?)  BUT I’ve found that performing just a few core exercises gives me that extra boost of energy and tightens and tones in all the right areas. Granted, this 10-minute tone up is not meant to replace a high intensity cardio sweat, however it can be great for a day off from the gym or on a day you just simply don’t have the time to fit in a full work out.

  
  

  These moves originated from yoga and have many variations:

  
  

  ·      THE PLANK

  
  

  One of my favorite moves! When done correctly, planks activate almost every muscle in your body.  Sometimes I like to have plank challenges with myself to see if I can hold it longer than the previous day. (Nerd alert!)

  
  

  Lie on the floor on your stomach. Place your feet about hip's width apart as you tuck your toes and place your hands on the ground parallel to each other. Tighten your core and look down. Keeping your spine neutral and body straight from the crown of your head to your heels, press back with your heels and suck your tummy in. Hold for two minutes or until you reach fatigue. 

  If you’re feeling extra peppy, try elevating your heart rate and turn it into a cardio move by pushing up from your forearms to straight arm plank, one arm at a time.  Lower down and repeat as many sets as you can for one minute.

  
  

  

  
  

  
  

  
  

  Try the next move by beginning all on fours, and slowly lifting your left arm and right leg.  Keep them elevated as high as you can, pause for a few seconds and really squeeze those glutes, then switch to the right arm and left leg. Continue alternating until you’ve done 15 reps on each side.  If you want to be fancy, try tiny pulses once you lifted to your peak. The balancing might be difficult at first, but push through it and don’t give up! 

  
  

  

  
  

  

  
  

  
  

  These moves will tighten up every muscle fiber, while only taking 10 minutes of your time!

  
  

  Good luck!

  
  

  xoxo,

  
  

  Jill