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. I did this alongside a 10-minute cardio workout, and I was sore for days. It uses a resistance band to sculpt every part of your arms, especially focusing on the shoulders. Rest your chest between (or on top of) your thighs and rest your forehead on the floor. Stretch: A 10 Minute Treat. Keeping shoulders back, pull the raised arm across your chest. Watch Now >> To get out of the stretch, keep your back straight (don’t roll the spine). Equipment: No Special Equipment Needed! Stand feet hip-width apart. Here's the 10-minute stretching session I've been doing to target my entire body. On an exhale, try to release tension in the right hip. Fitpro Jenn pushes pause on her "Beastmode" for some restorative... 10 MINUTE LEGS/GLUTES. Afterward, you'll be ready to jump into the workout! Come out of the pose by pushing in the hands, lifting the hips up and returning to all-fours. Consider this our gift: a 10-minute routine that will stretch, renew, and revive you for your next holiday event. Glute Bridge. Now that I've been exercising at home, my workouts aren't nearly as long or intense as they were when I was working out at my CrossFit gym. By signing up, I agree to the Terms & to receive emails from POPSUGAR. , 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? With this 10-minute workout, the chair takes center stage. Stand with feet hip-width apart, reach one arm to the sky and bend at the elbow. 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. ☝️, Awesome, You’re All Set! 10-Minute Belly Fat Blast Workout With Denise Austin. These abdominal exercises strengthen the muscles around your trunk. Use the opposite hand to push arm into the body to create tension. In just 10 minutes you’ll go through each of the most common tight spots in the body and get some relief. Enjoy this barre class taught by fitness expert Kathy Smith. Stand with feet hip-width apart, raise both shoulders up, back and down. All you need is a sturdy chair for this energizing stretching session in your home, guided by fitness expert Kathy Smith. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Try Denise Austin's yoga workout for just 10 minutes to gain strength and flexiblity. - Seated Side Stretch. More advanced participants can hold the stretch for one to two minutes. 10 MINUTE STRETCH. Once your muscles are warmed up and your blood is pumping, try practicing your go-to stretches— whether you do so by standing up, sitting or lying on the floor. by Yerin Kim Place the ankle of one foot on opposite knee and flex that foot. Spread your fingers wide, distribute your weight evenly throughout the knuckles and palms. For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. On a scale of 1 to 10, aim for 3 or 4 in terms of effort. 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. Benefits: Recruits every muscle of your body to maximize time under tension. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. Spread your knees apart (wider than your hips), bring your big toes to touch, and sit on your heels. Do not compromise your form in order to get a deeper stretch—this can lead to injuries. Extend arms … Start on all-fours, bring right knee forward and place it behind right wrist. Benefits: This stretch targets your glutes for a deeper stretch and releases tension from the lower back too. A burn is good, but pain is not, so listen to your body. To make this stretch easier, allow the extended leg to have a slight bend. This 10-minute workout absolutely knocked me off my feet (literally). 2) The Kneeling Hip Flexors Stretch. It also stretches your chest while strengthening your shoulders. Next Page + Load More. Sculpt Abs: Obliques with Madelaine O. Video 0:10:29. Here's a full-body stretching routine to try after a workout … As you inhale, press down through the tops of your feet and pubic bone, gently lifting your head and chest off the floor. 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. 1 day ago, by Kelsie Gibson For more yoga routines for beginners, try this 10-minute yoga series to learn basic poses. 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. Hold without allowing your forearms or hands to move. Great, Click the ‘Allow’ Button Above Give this stretching routine a go next time your cooling down from an 8fit workout or need a quick energy boost. Stand to Straighten your legs out as much as you can and let your torso hang down. Search ... Yoga is a great form of exercise that stretches … 10-Minute Yoga Routine Related Videos. Press your weight equally through your heels and the palms of your hands for maximum benefits. Here's the 10-minute stretching session I've been doing to target my entire body. 20 hours ago, by Yerin Kim Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale. Slide your left leg back, straightening the knee and pointing the toes. Breathe slowly and steadily, don’t hold your breath for best results. Lengthens: sides of body, arms. Barre is a mix between ballet and Pilates, and it's a good addition to any training modality as it … Why is this important? Descend until the rear knee is close to the floor and front knee is directly above the ankle. 11:20. 1 day ago, by Kelsey Garcia Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. Hold the position for 20 seconds, breathing deeply. Breath and maintain stretch for at least 20 seconds. 1 day ago, by Murphy Moroney Hold stretch for at least 20 seconds and repeat with right knee. Grab the back of the thigh on the leg with the foot on the floor and pull it towards your chest. 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. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. Breathe deeply and hold the stretch for at least 20 seconds. Drive through the heel of your lead foot and push off the rear foot to return to start position. By Lloyd L. Blog, Workouts 0 Comments. Hold each stretch (without bouncing) for 10-30 seconds. Use these 10 muscle-loosening minutes for a good morning stretch routine, an evening stress reliever, or a post-workout healer. Benefits: This stretch targets your hip flexors. 10 Minute “Manly Stretch” Workout. You’ll notice that it firms and tones your shoulders, abdomen, and buttocks too. Lay on your back with legs extended straight. Here are 10 cool down exercises for after you workout! 10-minute legs, bums and tums workout. Benefits: This stretch reduces stress and tension in shoulders and upper back. Benefits: Opens the hips and uses core strength to keep the hips square. Grab your raised thigh with your hands and pull it towards your chest. Our belly blast is a great 10-minute ab workout filled with targeted exercises to improve your core strength and appearance. After your home workout, slip off your sweaty sneakers and socks, and enjoy these 10 minutes to yourself. It’s a complete stretch of your legs and works to open and aligns your hips. Cool-down exercises help lower your heart rate and stretch your muscles. The Workout 10 Minute Belly Blast. After your workout, cool down with a few minutes of static stretches. 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. Tilt your pelvis forward and squeeze your glutes. Push the knee of your bent leg out to extend the stretch. 1 day ago. Video 0:09:27. Other benefits of stretching — anytime, not just after workouts — include: Follow along with our full-body stretching routine below. Lay face-down on the floor with legs extended behind you and rest the tops of your feet on the floor. This standing belly fat blast workout with fitness expert Denise Austin will strengthen your core … When we stretch, we stimulate blood circulation throughout our body and this flood of oxygenated blood makes us feel energized. Breathe deeply, relax your neck and shoulders and hold for at least 20 seconds before repeating with the other arm. Sculpt and Strengthen Your Lower Body With This 10-Minute Bodyweight Barre Workout. Place your hands under your shoulders with fingers pointing forward and press your elbows into the sides of your body. Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest. Benefits: Helps soften and relax your lower back. Benefits: This stretch increases the flexibility of your spine. of 7. Complete two rounds of the entire sequence. From Downward Facing Dog, slowly step forward to the top of your mat. Well, every time you do a strength workout, little tears form in your muscles. I also find that stretching is helping to relieve any muscle tension or soreness the next day. Why not start incorporating this practice into your workout schedule with our 10-minute full-body stretching routine? Sit up straight to lengthen your spine before bending forward. 13:55. Hold the stretch for at least 20 seconds then repeat with the other leg. All you need is a chair and hand towel for this easy workout in your own home. I'm actually really enjoying this time to listen to my body and do the exercises I want to do. It also encourages shoulder flexibility and can reduce signs of pain or shoulder fatigue. Lay on your back, bend your knees and keep your feet flat on the floor. 10-minute abs workout. long and lean), which in addition to helping them grown evenly, helps you increase the range of motion in your joints. Pigeon. 10:21. Cross your forearms and hold your elbows while rocking slowly back and forth. I recently did a new 10 minute stretch workout that is dubbed “Manly” because of the specific groin exercises. This really burned out my muscles in the absolute perfect way. 3) The Hamstrings Stretch. Grab your elbow with the opposite hand and gently pull your elbow down to deepen the stretch. Subscribe to our email newsletter to receive weekly articles and great inspiration. Barre Is Known For Strengthening and Lengthening, but Does It Actually Build Muscle. If you’re looking for a new way to challenge your body and mind, then try my Total Body 10-Minute Workout! Let the crown of your head hang down and breathe deeply for 20 seconds. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? 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. Namaste! Get daily fitness inspiration right in your inbox. Stand with feet shoulder-width apart and hands by your sides. Stretching keeps your muscles smooth and close to their original length (i.e. Breathe deeply and hold the stretch for at least 20 seconds. I hold each pose for five deep breaths, which is about 30 seconds. Tuck your chin in toward your chest, relax your shoulders and extend the crown of … AARP is a nonprofit, nonpartisan organization that empowers people to … Breathe deeply and hold the stretch for at least 20 seconds, then repeat with other leg. Breath and relax for at least 20 seconds. Place your right ankle in front of the left hip. Break it out as many times as you need throughout the week. 23 hours ago, by Monica Sisavat Place your right … Bring your arms back alongside your legs with palms facing up. Releases pressure in the neck. Fraser recommends trying to find 10 to 15 minutes a day to stretch out the body for maximum benefit. Begin on your hands and knees. Push gently on your bent knee for maximal benefits. It's an excellent sequence of stretches to do after our 30-minute HIIT workout! Want to feel better and less sore after exercising? Keep your legs straight but knees soft. Gently straighten your legs, but don’t lock your knees. 2. Place your hands on the floor directly underneath your shoulders, legs straight behind, feet together and toes curled under. To get your muscles ready, spend a couple minutes performing simple movements like the windmill and standing torso rotations. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. Stretch your left arm out to the side and look towards your left hand. Raise one arm up to shoulder height, thumbs down. Press away from the floor to lengthen the spine into an inverted “V” shape. Equipment needed: Mat. How to do it: Begin in your seated sweet spot, and hinge forward slightly from your hips. Treat yourself today. To release, exhale and gently return to tabletop position. Tuck your toes under, lift your knees off the floor and raise your hips to the sky. Hold the pose for at least 20 seconds. This is the type of workout you can do before your main lifting day or even something to do when you first wake up to get you started for your day. 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. Step forward with one leg and bend your knee (90°) to drop hips. While stretching, I really try to focus on closing my eyes, relaxing my muscles, deepening my … 4) The Glutes Stretch 5) The Lat Stretch (Releases Lower Back Tension!) Relaxes the muscles of the front of your body while passively stretching the muscles of your back. Exhale as you bend forward at the hips (not from the waist), leading with your chest. Warrior II Flow. 10-Minute Barre Workout With Kathy Smith. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Each stretch should be performed for approximately 15 to 30 seconds for beginners and can be repeated as required. Benefits: The lying torso twist stretches your hips, groin, and lower back muscles, increasing mid-back mobility while opening chest. Strengthens: thighs, shoulders, core. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Try This Full-Body Stretching Routine After Your Next Workout! By the time the 10 minutes is up, I feel so relaxed and mentally ready to tackle the rest of my day. Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. (Psst… Click the images for how-to videos) 1) The Deep Quad Stretch. Press your arm bones straight so they align by your ears and allow your head to relax (but not dangle). Follow along with our full-body stretching routine after your home, guided by fitness expert Kathy Smith workout! Helps soften and relax your lower body with this 10-minute yoga series to learn basic poses every.. And restore the body and get a flat stomach with this 10-minute workout, hinge! And rest your forearms and hold the position for 20 seconds then repeat right! Legs out as much as you complete these stretching yoga poses, focus the... Maximal benefits and hinge forward slightly from your ears and don ’ t hold your elbows the. 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