HEALTH

Bird-Dog

Get down on your hands and knees, with your hands lined up with your shoulders, and your palms completely touching the floor. While tightening your ab muscles, lift your left leg off the floor behind you, while raising your right arm in front of you at the same time. After holding for 5 seconds, bring your arm and leg back to their original position, and then repeat those movements with your right leg and left arm. Try for 10.  

Bicycle Crunches

These were actually proven to be better than plain old crunches, so be sure to try ‘em! First, lay down on the floor, with the small of your back completely on the ground. Pull your hands behind your head and make sure your elbows are pointing forward, away from your head. Then, raise your legs up and bend your knees so they look like 45-degree angles. Start pedaling your legs, just like you would if you were riding a bike. Now here comes the hard part—when your left knee pulls in towards your chest, touch it with your right elbow, and do the same with our right knee and left elbow. Do this about 10 to 12 times, or more for a harder workout.

Squats

These can be done absolutely anywhere, and they lead to great results. Just stand with your legs slightly apart so that they’re even with your shoulders. Make sure your toes are pointed forward, and stick both arms straight out in front of you. Then, bend down just like you’re about to sit in a chair, feeling the muscles in your legs start to work really hard. After staying like that for a few seconds, stand back up in your original position and do it all over again. Try three sets of 15 reps. Need more weight? Add in a full water bottle to take the place of a dumbbell.

Wall Sits

by Casey Lieberman | 2/1/2016