Strengthen and stretch your shoulders, arms, upper back, legs, glutes, and wrists all in one go.

Get really in tune with your body here. Pay attention to areas that are extra tight. Too sore to hold for two minutes? Take a break and foam roll those areas instead.

Duration: Hold for 30 seconds and come back down to rest for a few seconds. Repeat for two more minutes.

  1. Begin by sitting on the
    floor with your legs extended in front of you. Bring your hands several inches
    behind your hips, and rotate your palms so your fingertips point toward your
    toes.
  2. Externally rotate your
    upper arms as you press your hands down firmly into the mat, then draw your
    shoulder blades into your back and allow your chest to lift.
  3. On an inhalation, press
    your hands and feet down and lift your hips toward the ceiling. Work toward
    pressing the soles of your feet into the floor while keeping your legs straight
    and taut.
  4. Once you’re comfy, you
    can slowly release your head. Allow it to drop back, and hold there for up to
    30 seconds. To release, slowly lower your hips to the mat.

Tomorrow: Double up on the planking goodness.


Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago, and you can find her on Instagram.