10 Minute Winter Shape-Up Workout

Introduction

Busy mom? Busy executive? Too tired to work out? These 5 Simple Exercises Will Target All of Your Major Muscles – in 10 Minutes!

Exercise 1- Plank Upper Back

Beginner Plank – What to Do:
1. Start on your belly with your elbows under your shoulders. Press into your forearms, hug your belly toward your spine, and lift your belly and hips off the floor. Keep your knees on the floor.
2. Make sure your head, shoulders, hips and knees form one strong line. This is a great time to squeeze your pelvic floor muscles to help stabilize in the low belly.
3. 30 seconds x 3 repetitions, then progress to 60 seconds x 3 repetitions.
4. Progress to advanced plank

Advanced Plank – What to Do:
1. Once you have mastered this exercise from the knees, press the toes into the floor and lift the knees
away from the floor for full plank.
2. 30 seconds x 3 repetitions
3. Progress to 60 seconds x 3 repetitions





Exercise 2- Push Up

Beginner Push Up – What To Do:
1. Start on your belly with hands slightly wider apart than shoulder width. Bend knees so that shins are off of the floor.
2. Hug your belly toward your spine. Using your arms, push your belly and hips off of the floor.
3. Keeping your head, shoulders and hips in one line, slowly lower your chest towards the ground.
4. While maintaining a straight line, push back up to the starting position.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets
– Progress to advanced push-up

Advanced Push Up – What to Do:
1. Start on your belly with hands slightly wider apart than shoulder width. Curl your toes into the floor and lift the knees away from the floor.
2. Start on your belly with hands slightly wider apart than shoulder width. Curl your toes into the floor and lift the knees away from the floor.
3. Hug your belly toward your spine. Using your arms, push your entire body off of the floor.
4. While maintaining a straight line, push back up to the starting position.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets


Exercise 3- Standing Rows

Static Holds (Wall Sits) – What To Do:
1. Stand with your back against the wall. Move feet forward, about 1 foot in front of the wall.
2. Pull in the abdominals and slide buttocks down the wall until thighs are parallel with the floor. Do not let thighs drop below knees.
3. Do not let knees extend over your toes. If knees are extended over your toes, move feet forward a few inches.
4. Hold 15 seconds, keeping hands off of thighs (Cross hands at chest or let arms hand down towards floor). Repeat 3 times.
5. Progress by increasing time in 15 second intervals (15 sec, 30 sec, 45 sec, 60 sec). Once you are able to maintain position for 60 seconds x 3 sets, you may move to standing squats.


Exercise 4- Squats

Static Holds (Wall Sits) – What To Do:
1. Stand with your back against the wall. Move feet forward, about 1 foot in front of the wall.
2. Pull in the abdominals and slide buttocks down the wall until thighs are parallel with the floor. Do not let thighs drop below knees.
3. Do not let knees extend over your toes. If knees are extended over your toes, move feet forward a few inches.
4. Hold 15 seconds, keeping hands off of thighs (Cross hands at chest or let arms hand down towards floor). Repeat 3 times.
5. Progress by increasing time in 15 second intervals (15 sec, 30 sec, 45 sec, 60 sec). Once you are able to maintain position for 60 seconds x 3 sets, you may move to standing squats.

Standing Squats – What to Do:
1. Stand with feet shoulder width apart and arms in front of you (this will help you maintain balance). Pull in your abdominals.
2. Bend knees and sit back, as if you were going to sit in a chair. Do not let knees pass in front of your toes.
3. Look straight ahead and keep your chest up. Once thighs are parallel to the floor, rise back into the starting position.
4. Tip: Watch yourself from the side in a mirror to make sure your knees are not passing in front of your toes.
– 10 repetitions x 2 sets
– Progress to 10 repetitions x 3 sets
– Progress to holding each squat for 5 seconds


Exercise 5- Leg Press (Core)

Seated Leg Press – What To Do:
1. Sit upright. Place hands on thighs, keeping elbows straight.
2. Slowly inhale, and then exhale. Pull navel toward spine.
3. At the same time, push the palms of your hands into the top of the thighs
4. Hold for 10 seconds. Continue to breathe in and out during hold
– 10 seconds x 10 repetitions
– Progress to Supine Leg Press


Supine Leg Press – What To Do:
1. Lie on your back with your knees bent and feet on the floor.
2. Maintaining a neutral spine, pull abdominals in and engage core.
3. Raise one knee and then the other, so that the hips and knees are bent 90°.
4. Place the your hands on top of the thighs, keeping elbows straight.
5. Slowly inhale, and then exhale. Pull navel toward spine.
6. At the same time, push the palms of your hands into the top of the thighs.
7. Hold for 10 seconds. Continue to breathe in and out during hold.
– 10 seconds x 10 repetitions


Resources

Renew Physical Therapy New York, NY – Call 877-Renew-PT for Your Free 10 Minute Phone Consultation

Ending Female Pain, A Woman’s Manual – by Isa Herrera – The ultimate self-help-guide for women with pelvic pain



Medical Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Check with your Doctor before attempting any of the recommendations on this website. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. Renew Physical Therapy IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION, SERVICES OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEB SITE. If you are in acute pain and would like to have a physical therapy program developed for you for your condition please give us a call at 212-213-4660.