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.