We know you’re not slacking off when you say you don’t have time to hit the gym, so we’ve devised a series of workouts that won’t take up much of your day and don’t necessitate any expensive or specialized gear or clothing—just your body and some determination.
This routine can be done in the privacy of your own house while everyone else is sound asleep, and it only takes 25 minutes.
SPIDERMAN PLANK
To begin this exercise, lie face down on the ground with your legs outstretched, then point your toes while placing your hands beneath your shoulders, and then lift yourself up into a plank position. Then, keeping your core firm and your back flat, bring your left knee near your right elbow. Then pause and carefully return each to the starting point before repeating with the opposite side and keep alternating.
RUSSIAN TWISTS
Sit on an exercise mat with your legs completely extended and your upper body upright, then cross your ankles and raise them slightly off the floor. Then, to balance your body, slightly bend your knees towards you and lean back roughly 15 degrees. This is your starting pose.
Then, turn your torso to the left and touch the plate on the floor while exhaling. Return to the starting position, breathing as you go, and then repeat the action, this time to your right side, exhaling as you go. You must return to your starting position and repeat.
CRUNCHES
First, lie flat on your back with your feet on the floor and your knees bent at 90 degrees. Next, place your feet a few inches apart on a bench with your toes turned inwards and touching. Next, rest your hands lightly on either side of your head and keep your elbows parallel to your body before pushing your back down flat into the floor to isolate your abdominal muscles.
Next, lift your shoulders off the ground by gently curling them forward. Keep pressing your lower back into the floor, and then raise your shoulders only four to six inches. After that, you should hold and squeeze your abs for one count, and then move back to the starting position smoothly.
REVERSE CRUNCH
Lie flat on an exercise mat on the floor, then completely extend your legs and place your hands down, flat on the floor beside you. You must then keep your feet together. Then, bring your knees up to your chest until your thighs are 90 degrees to the floor and your calves are parallel to it, this is your starting position.
As you inhale, curve your hips up off the floor while bringing your knees closer to your chest, and then repeat until your knees are touching your chest, or as far as comfortable. Then, hold for one count before returning your legs to the starting position in a controlled manner, breathing as you go, and repeat.
OBLIQUE CRUNCHES
for this exercise, lie on your left side on a padded surface, stack your legs, bring your right hand behind your head, and then lie your left arm in front of you or across your body while bracing your core.
Pull from the obliques, then bring your elbow up and towards your feet without pulling yourself with your hand. Then, pause to feel the contraction in your obliques, and slowly return to the beginning posture.
SIDE PLANK AND ROTATE
Begin this exercise in a side plank posture, with your right shoulder over your elbow, your body in a straight line, and your left hand toward the ceiling. Then, rotate your torso forward and slowly place your left arm under your body.
