“Sure, I know I should be working out, but I just can’t find the time”. I hear it all the time. How about 15 minutes a week, though? Don’t tell me you can’t find
15 minutes a week! How about if I only gave you two exercises to do?
OK, here we go.
The PLANK is, in my book, a fantastic whole body exercise. If you’ve taken a Yoga class, or worked one on one with a trainer, or hung out with me for any length of time, you’re familiar with the PLANK. Here’s how to do it.
How To Do The Plank
Kneel on your hands and knees. Move into the PLANK position by extending your legs backward and reaching forward through the crown of your head, similar to if you were doing push-ups.
Keep your shoulders relaxed and away from your ears, and keep your hips up. Don’t allow your back to cave downward. Hold yourself up, palms flat on the floor, arms extended, up to 90 seconds.
Remember to breathe.
If you have wrist issues and flat palms don’t work for you, bend your
arms so you’re supported from your elbows and forearms. There are many variations on the plank, but start here.
What Are The Benefits of the Wall Sit Exercise?
Wall sitting looks much easier than it is.
The WALL SIT works your legs, and strengthens your abs and back as you press your
back into the wall. Here’s how to do it.
Press your back against a wall. Walk your feet away from the wall and then slide your
back down the wall until your knees form ninety-degree angles. Hold up to 90 seconds. Remember to breathe.
There are exercises when you have no time to workout that do give you a workout. Do these two 90 second exercises as a set 5 days a week and you’ll have your 15 minutes!!
If you feel stuck and need additional support to adopt a new healthy habit or routine, consider working with me. We can partner up in setting goals, drawing on your skills and strengths, and implementing strategies to help you find your way to lasting healthy success.
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For over 15 years, Shelli has been a freelance writer and wellness habit coach on Joyinmovement. She writes about brain fitness, creating a healthy lifestyle, traveling the world, and making positive habits stick. Stop procrastinating! Take action, join her free newsletter.