Then, you hit a brick wall after lunchtime.
Sometimes, another cup of coffee just doesn’t cut it.
“Engage your core to lift the hips into a pike.
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Elevate one leg, and stretch it toward the sky.
Complete 10 reps per leg.
This classic exercise is one of Hilliard’s top picks because it engages various muscles throughout the body.
Liz Hilliard
“Accomplishing a pushup always makes me feel powerful,” she says.
She encourages you to maintain a flat back and keep your hips, knees, and shoulders aligned.
“Complete 10 reps at a time, and make your age your repetition goal.
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I [turned] 70 this month, so I completed 70 pushups to celebrate!
A few were done on my knees.
Position your hands on the ground below your shoulders with your fingers facing forward.
Liz Hilliard
For a more advanced level, extend your legs out straight, and place your heels on the ground.
Do the exercise from that position.
For a modification, sit on the edge of a workout bench or sturdy chair.
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Hover your tailbone off the front of the sturdy surface, and perform the triceps dips and extensions.
However, incorporating weights into the mix makes this compound exercise an ideal choice for boosted energy.
“Step one leg straight back until your hips drop in line with your front knee.
Mary Holtschneider
Keep your front knee directly over your ankle so there is not too much pressure on the joint.
Perform 10 to 20 reps per leg.
Begin this exercise by standing straight and holding eight to 10-pound weights in hand by your shoulders.
Mary Holtschneider
Return to the squat with [your] elbows at 90 degrees.”
Complete this exercise 10 to 20 times, or until your shoulders start to fatigue.
Increase or reduce the weight size as you deem necessary.
Mary Holtschneider
The 5-Minute Workout To Banish Flabby Arms
Abdominal Curls
The above exercises fire up the core.
“Sit on the floor with [your] knees bent [and your] feet flat.
“Inhale, and arch the low back off the floor.
Mary Holtschneider
Hold that curled position, and reach [your] hands up to [the] outer thighs.
You are now in a starting position.
Continue to curl up and back slowly, keeping shoulder blades off the floor.”
Hover [your] hands off the mat.
Maintain a long neck throughout the exercise.
Complete it 10 to 20 times.
“Think about lifting the crown of your head and having your ear above your shoulder and ribcage.
Take a deep breath, expanding your lungs out to the side.
Then, rotate your chest to the side and feel your spine and trunk twist.
You will feel your strength building in your arms, chest, and shoulders.
Teaser
The “teaser” exercise helps boost your core strength and activate your deep abdominal muscles.
“Reach one or both arms forward as you progress in your strength and balance.
It is fine to bend the knees if that is more comfortable than straightening your legs.
Hold for several seconds and progressively hold longer.”
This helps your spinal mobility and flexibility!”
