The holidays getting you down? Well don’t fret because Livestrong has a 10-Minute Workout that is sure to boost your self-esteem! Find out more healthy and fitting details here!
The Lance Armstrong Foundation created LIVESTRONG.COM to promote good health, fitness, mental wellness, and a better conditioned lifestyle. The Livestrong 10-Minute Workout will shape the way people live their lives, use their energy, and build their bodies in a healthy manner.
Athlete and star Lance Armstrong says that you do not need to spend hours of your time at the gym on ellipticals, treadmills or weightlifting, he assures that according to the Livestrong 10-Minute Workout, all you need is about ten minutes of conditioning once or twice a day. Here is a following of exercises suggested by Lance Armstrong’s trainer: The Chair Pose, Glute Bridge, Plank, Back Extension, Hip Flexor Stretch, Wall Squat, Negative Push Up.
The above exercises are for conditioning the body in certain areas. The Chair Pose is for the lower back and hamstrings. To execute this exercise, stand with your feet about 6 inches apart, bend your knees and push back your hips. Life your arms above your head while looking forward while applying your weight on your heels. Hold this pose for 30 seconds.
The Glute Bridge is for the butt. Lie on your back and put arms to your side, palms by your hips, and bend your knees at a 90 degree angle. Place feet 6 inches apart and flat on the floor. Use your heels to lift your hips as high as possible and squeeze your glute muscles. Hold for 15 seconds, lower, then repeat 4 times.
The Plank is for your abs and core. Start by lying flat on your tummy with your toes touching the floor. Put your elbows underneath your shoulders, placing your forearms flat on the floor. By using your ab muscles, lift your hips until your body is parallel to the floor in a push up position. Hold this position by squeezing your glutes while stretching your ab muscles. Hold this position for 30 seconds, lower, then repeat.
The Back Extension is for the lower back. Execute this exercise by lying flat on your tummy with your arms to the side and extend you legs straight behind you, heels and toes touching the floor. Squeeze your legs together and press your elbows into your ribcage. Lift up your hands so they’re off the floor. While keeping your feet on the ground and raise your chest into the air. Lower. Do 2 sets of 15 repetitions. You can hold the highest position for an additional 15 seconds on each last rep of each set.
The Hip Flexor Stretch is for the hip flexors and the quads. First, position yourself in a long lunge. Lift your arms straight above your head and extend them back slightly. Bend back your torso away from your rear leg. This will stretch that side of the body. Hold this position for 30 seconds. Exercise the other side and repeat.
The Wall Squat is for the legs. With your legs shoulder-width apart, press your back flat against a wall and slide down until your knees are at a 90 degree angle, chair-sitting position. Next, raise your arms above your head. Keep your head, back, and arms against the wall firmly. Hold for 45 seconds and repeat.
The Negative Push Up is for the arms. Get into a plank position and lower your body slowly and evenly to the floor. Hold this position strongly through the core. This should take about 15 seconds from top to bottom, in a constant slow motion. Repeat.
To be your guide, here are pictures of these exercises. Click here.
For more about Livestrong, you may visit their website at livestrong.com.
Get your Livestrong 10-Minute Workout on now! You will be glad you did! Leave your thoughts in the comment box and see a video here.
