A little exercise can do us all some good, and it doesn't have to be boring or gruelling. It helps us to look and feel our best. Exercise does wonders to give us an extra boost of energy and confidence, especially when we have homework to do, tests to take, places to go and people to see! Try this workout and find out how different it makes you feel. Take 20 minutes out of your schedule and try these moves for an awesome start to fall. They're simple and super effective, and that's because most of them work multiple muscle groups at once, upping the calorie burn!
Go through this sequence of exercises 1 to 3 times, depending on how long you want your workout to be:
Crab Kicks
This is a great core exercise, but it also works your whole body! Sit on a mat or the floor and bend your knees. Keep your feet together and your hands behind your back with fingers facing backwards. Now slowly push your hips upward and kick your right leg up. Switch your legs one by one and keep kicking. Make sure your hips do not touch the ground during the exercise. Continue for 30 seconds.
This move works your core, arms and legs. Remember to keep your hips raised.Courtesy of ifashionstyles.com
Sumo Squats
Want an exercise that gets the heart pumping and works your legs, arms and glutes? This is your move! Stand with your feet hip-width apart and your toes pointed outward. Hold two medium dumbbells in front of you at chest level. Keeping your tailbone tucked under, lower into a squat position with your knees behind your toes. Return to standing. Repeat for 8 to 12 repetitions.
Make it easier: Don’t use weights and don’t squat down as far.
This move burns calories AND tones multiple muscle groups.Courtesy of Health.com
Chair Triceps Dips
This move is very effective at toning the back of your arms! Place your palms behind you on the seat of a sturdy chair with your knees bent and feet on the floor. To begin, lift your hips off the chair. Slowly and gently bend your elbows and lower your body down in front of the chair. Keep your elbows facing the back of the room. Extend your arms and repeat for 8 to 12 repetitions.
Make it easier: Stay in the starting position, holding it there with your arms straight the whole time.
You can do this move with a chair, bench, or even on playground equipment!Courtesy of Modernteen.co
Split Squats
Here's another full-body combo move that does double-duty by getting that heart pumping! Holding a medium dumbbell in each hand, start by standing with one foot forward, and the other foot back. Bend both knees. The thigh of your front leg and the shin of your rear leg should be parallel to the floor. The knee of your rear leg should be almost touching the floor. Keep your front knee behind your front toe. Return to standing. Do 10 reps on one side, then switch for 10 on the other side.
Make it easier: Don’t use weights and don’t squat down as far.
You can do this move with or without dumbbells.Courtesy of Womenshealthmag.com
Boat Pose
Don't do crunches, try this ultra-effective abs move instead! Slowly lean back, slightly rolling your tail bone under. As you lean back lift your legs off the floor so that you are now balancing on your butt. Lengthen and flatten your back, trying to eliminate any roundness or arching. Lift through your upper chest. Keep lifting long through your neck and head. Hold for 20 seconds.
Make it easier: Hold your legs underneath the thighs for support.
Put one leg on the floor to make it a bit easier.Courtesy of Inf.news
Bent Over Rows
Don't forget to work your back! Grab a set of dumbbells, bend forward and keep your knees slightly bent. Keep your back flat. Pull the dumbbells toward your waistline, while squeezing your shoulder blades together. Slowly lower the weights to the starting position. Repeat for 8 to 12 repetitions.
Use heavier weights with this move to get full results.Courtesy of Healthyliferemedies.com
Push Ups
Who can forget the push up? There's a reason why so many people do it--It works to give you a firm upper body and core! Get on the floor on all fours, positioning your hands slightly wider than your shoulders. Extend your legs back so you are in plank position, balanced on your hands and toes, your feet hip-width apart. Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle. Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position. Repeat for 8 to 12 repetitions.
Make it easier: Perform pushups on your knees, with you hips down so your body forms a straight line from your head to your knees.
Try the tried-and-true push up for major results.Courtesy of Thestephaneandre.com
Sliding Plank
Here's the plank--With a twist! Another great full-body move. Place a folded towel or floor gliders on a smooth floor. Get into a plank position, resting your feet on the towel/gliders. Slide your knees up toward your arms, holding for one second, then return to starting position. Repeat for 8 to 12 repetitions.
Make it easier: Just stay in plank position for 20 to 30 seconds.
Grab a towel and get ready to tone your whole body with this plank variation.Courtesy of Popsugar.com
If you're whipped after one time through the exercises, stop there! If you do this workout three to five times per week, you'll find that you'll be able to do more in no time! Try going through the workout a second time after two to three weeks.
