You don’t need to spend hours getting into shape. Whether you have just 30 minutes, or even less, we’ve got the perfect workout plan for you
10-MINUTE NO-GYM BUM-FIRMER
>> 30 jumping squats
>> 15 single leg jumping bridges (1 minute each side)
Lie down and bend your knees, so feet are flat on floor. Lift your hips up to create a straight line from chest to knees. Maintaining this position, hop up and down on your right foot. Repeat on the other side.
30 pulsing clams each side
Lie on your side on the floor with your legs together, knees bent and with your head, shoulders, bottom and heels touching the floor. Open the top knee towards the ceiling as far as you can, while keeping heels connected.
15 donkey kicks (1 minute each side)
On all fours, lift one leg up, so the sole of your foot faces the ceiling and your leg makes a right angle. After 1 minute, repeat on other side.
1 minute leg circles (1 minute each side)
Lie on your back, lift right leg up so it is pointing to the ceiling. Circle your foot clockwise for 10 reps, then anticlockwise for 10 reps. Continue for 1 minute, then repeat on other side.
This story is from the November 2017 edition of Fit & Well.
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This story is from the November 2017 edition of Fit & Well.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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