7 MOVES for Total-Body Strength

Good news! You don't need to spend hours in the gym to reap major benefits. Here, the moves to help you get stronger and fitter—in just 7 minutes a day!

- STACEY COLINO

IT'S EASY to make things more complicated than they need to be. Take exercise, for example: You don't need to work out for an hour to reap major benefits. As it turns out, regularly doing a series of body weight-based exercises for just 7 minutes can help you get stronger.

This workout, designed by Jessica Smith, a fitness pro in Sarasota, Florida, incorporates seven moves to challenge muscles in the upper and lower body and core. “It’s very manageable and efficient,” says Smith, creator of the DVD program Fitness Training for Functional Aging. “Even though you're just using your body weight, you're building muscle and strength. These are among the best body-weight exercises you can do.”

You can use this workout as a form of cross-training to balance cardio workouts. Or do it when you're traveling, pressed for time or as a mid-day break from work, says Smith.

For maximum effectiveness, do each move slowly and with control, Smith advises. Take short breaks if you need them, then return to the move you're doing.

Bent-Knee Side Planks

While sitting on the floor, roll onto your right hip, bend your knees and stack them on top of each other. Place your right forearm on the floor so it's pointing in front of you. Press up onto your forearm so your right elbow is under your right shoulder, and lift your right hip and thigh off the floor as you pull your belly button in toward your spine. Pause, then lower your right hip onto the floor. Repeat for 30 seconds, then switch to the left side.