Get fit and trim at home with these 1-minute exercises.
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HI, I'm Meagan Hoffman with the Prevention magazine and these are the five moves that firm. For today’s workout, all you need is a mat, a staircase or a step. We’re going to do five exercises for one minute each. So let’s get started with your step up. So you're going to stay in front of your staircase or your step at home. You're going to place one foot on top making sure that your whole foot is on. You don’t want to have the portion of it because we want you to be really safe and get the full drive. So you're going to start that timer. You're going to step up and drive and switch legs for a whole minute. Each time you step, again, make sure you can peek down, see where you're stepping. You don’t want to fall off that staircase. Good! Now, another thing, when you step and drive you want to make sure that that toe is up and not down. When it’s u, you're going to activate your glutes and your hamstrings, muscles that we’re really trying to focus in on this exercise. When you point your toe, you get a little bit of your calf and that’s not as bog of a deal for today as your hamstring and glutes. So again, have a nice tall posture, tuck in belly, finish off that minute nice and string. Good! All right, so, we’re done with the staircase. We’re done with the step, now we’re going to move it down on to the ground with our elbow-to-knee sit up. So take a sit on your mat. Place your feet about shoulder distance apart, roll down. Now before we start, make sure to slide your hand right underneath here. You want to make sure that there is no space. You want to protect your back by shifting your pelvis, pressing your abs up into your spine against the amt. place those hands right behind your ears without straining, without pulling, keeping those elbows out nice and wide. You're going to bring your knees up to your elbows for one minute ach time, really lifting and engaging your abs. you don’t want to lead with your neck, and you want to lead with your chest. Elbows are back, shouldn’t be able to see them in peripheral. Gently touch down those heels each time, crunching. Get your upper abs engaged, your lower abs engaged, keep breathing. We’ve got one minute of these, almost there. Good! Few more, there we go. All right so, we’ve done some legs, we’ve done some abs. now we got to jack your heart right up even more for one minute in mountain climbers. So, put your hands shoulder distance apart on your mat. I'm going to be peeking up at you but I want yo to peek up two to three feet in front of you so we got a nice and neutral spine. Bring one knee into your chest, one leg straight out in front and then switch. For one minute, drive those knees up into your chest. What you don’t want to do is round up your back or really sink in low. Keep a nice and neutral spine, peek out two to three feet in front of you. Good!, shoulders are directly over your wrist, puts you upper back, everything in really good alignment. Almost there, all right. So, next we’re going to stand up on to your mat. We’re going to do some rotating side lunges. We’re going to incorporate your lower body as well as your upper body. So let’s go, for this one stand to the side with your feet about shoulder distance apart. Bring those arms out about shoulder level, step two to three feet in front, rotate sitting over that left booty, left heel and return it to center. We’re going to go for one minute on this side only. Get that left booty switch, rotate, good! Sit and strong arms, string posture, squeeze those arms, squeeze your shoulder blades down your back one full minute, almost there. Work in the whole body, head-to-toe, continuing to keep your heart rate up, sitting, pressing, returning to center one full minute, good! Now we’re going to do the other one. So, take a few steps to the dies. Again, nice tall posture, engage your abs, lock out those hands nice and string and powerful. Take it to the right, rotate, back to center, so sit down, twist, focus on that right touche.
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