There are 24 hours of a day, 8 of which are usually used for rest. Only about an hour is the time in which we consume the two main meals. The rest of the time is to devote to work, study, loved ones and themselves. Are we sure we can’t find even ten minutes to keep the body fit and healthy? The editorial staff of ProiezionidiBorsa illustrates a 10-minute workout to start the day splendidly.
Three sets of fifteen crunch exercises
This is an example of a short daily workout, which includes 3 sets of 15 for each exercise that follows. The first exercise is the crunch, the abdominal to be performed completely lying on the mat with the legs at right angles. The arms are at the sides of the temples and, without straining the neck, raise the head, neck and shoulders towards the belly. To avoid straining your back, just set a point high in front of yourself. Stand up fifteen times, rest for a few seconds and perform 2 more identical sets.
Toe touches
The second exercise is the toe touches, so called because in this exercise the arms are pushed up to possibly touch the toes. In a lying position on the exercise mat, lift your legs up and vertically. Then lift your back, neck and head and extend your arms towards your legs. Do small push-ups that lead your arms to touch your toes (or ankles, for those impractical). The important thing is not to put too much pressure on the back, which must never be painful. Again 15 exercises per series, for a total of 3 complete series.
Bridge for the buttocks
This represents a 10-minute workout to start the day beautifully, which continues with the third exercise: the glute bridge. Still lying on the mat and with your legs planted at right angles, spread your arms horizontally to your head and lift your buttocks. We need to recreate a sort of bridge, creating an angle with the body. Then come back down to the mat, slowly moving the pelvis to return to the starting position. Always 3 sets of 15 for this exercise too.
Lateral leg raise
We continue with a targeted exercise on legs and abs. On the mat, stand on your side and hold your head with one arm bent at an angle. The other arm will be positioned in front of the belly, with the hand in contact with the mat. Leave one leg straight and lift the other straight up. Perform 3 sets of 15 and repeat the same on the other side and with the opposite leg.
Position of the cobra
How to finish a 10-minute workout to start the day beautifully? With a position widely practiced in yoga and which deeply relaxes the body: the cobra. Stretch your body on the mat, with your stomach in contact with it and your legs fully extended. Lift the upper body upwards, from the head to about mid-pelvis. It is not necessary to make unnatural movements, but to lift the body according to one’s potential and to one’s degree of elasticity. Remain for 15 seconds and come back to a lying position. Repeat three times. Good workout and good start to the day!
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(We remind you to carefully read the warnings in this regard, available for consultation who”)
