At-Home Workout: 30 Minutes to Slim
Turn your home into your gym without buying expensive equipment. Try these exercises three times a week, and you’ll see results in less than a month. Remember to start with a 4-minute warm-up. What you’ll need: a small ball, about the size of a soccer ball; a bath towel; a chair on wheels; a furniture-free area; your favorite dance music; and water.
1. Ab Twist, Starting Position
Sit on the floor (place a towel underneath you for comfort), feet shoulder-width apart, toes up, so that you are resting on your heels. Holding the ball with both hands, extend your arms in front of you. Click arrow to see the next step.
Great for: Abdominals, glutes, hamstrings; Number of reps: 12; Time: 2 minutes
2. Ab Twist, The Move
Slowly lie back, tucking in and tightening your abdominals at all times. Stop halfway to the floor and twist to the left, reaching toward the floor with the ball. Hold for a beat, then slowly twist over to the right side. Breathe normally and concentrate on contracting your abdominal muscles.
3. Wall Squat, Starting Position
Standing with your back to a bare wall, take the ball and place it in the small of your back. Feet should be shoulder-width apart, toes forward, abdominals tucked.
Great for: Glutes, hamstrings, quadriceps; Number of reps: 12; Time: 2 minutes
4. Wall Squat, The Move
Lower your body for five counts, until your hamstrings (the backs of your thighs) are parallel to the floor. Hold, then squeeze your glutes (your rear end) and press back up for five counts. Keep the ball between your back and the wall throughout the exercise.
5. Back Pull, Starting Position
Roll your towel lengthwise. Grasping an end in either hand, raise the towel over your head, arms extended. Click arrow to see the next step.
Great for: Back muscles; Number of reps: 12; Time: 2 minutes
6. Back Pull, The Move
Inhale, then slowly exhale, bending arms and lowering the towel down behind your head. Keep tension on the towel as you raise and lower it, but don’t tense your neck.
7. Push-Up, Starting Position
Fold your towel into a small square and place it under your knees for support. Kneeling on the towel, walk your hands forward until your torso is at a 45-degree incline. Hands should be slightly wider than shoulder-width apart, with your fingers spread. Click arrow to see the next step.
Great for: Chest, arms; Number of reps: 12; Time: 2 minutes
8. Push-Up, The Move
Tuck your abdominals and inhale as you lower yourself (keep your torso two inches off the floor). Hold, then squeeze your chest muscles as you press up to the starting position.
Before moving on to the next exercise, boost your mood and burn some calories with a four-minute dance break. Put on your favorite dance CD or tape and cut loose for the next several minutes. C’mon, have fun! Not only will you burn calories, but you’ll release any stress that could be causing you to overeat. Dance through one song; if you’re motivated, what the heck — go for two! Then drink more water.
9. Heel Walk
Sitting in the rolling chair — abs tucked, shoulders back — move yourself forward by digging your heels into the floor. Harder than you thought! Continue to locomote using your heels only for two minutes. Is your heart pounding? Mine was when I did this exercise. Quick, grab your glass of water and drink up. (You: “But, Jim, you always say this!” Me: “That’s because hydration is one of the most important keys to weight loss. So drink up!”)
Great for: Lower body, abdominals; Time: 2 minutes
10. Bridge, Starting Position
Lie on your back, feet flat on the floor, knees bent, hands at your sides. (If you feel any tension in your neck, tuck your towel under your head for support.) Click arrow to see the next step.
Great for: Abdominals, glutes, hamstrings; Number of reps: 12; Time: 2 minutes
11. Bridge, The Move
Inhale, then raise your bottom and your lower back off the floor as you exhale. Hold for one count. Slowly release, but don’t let your bottom touch the floor until you have completed all 12 repetitions. Focus on squeezing your glutes at the top of each rep.
12. Hamstring Curl, Starting Position
Lie flat on your stomach with the ball between your ankles. Rest your head on your crossed arms. Squeezing the ball, lift your knees off the floor as high as you can, keeping your legs as straight as possible. Click arrow to see the next step.
Great for: Hamstrings, glutes, lower back; Number of reps: 12; Time: 2 minutes
13. Hamstring Curl, The Move
Slowly bend your knees until your feet point toward the ceiling. Exhale as you curl up; inhale as you release. Note: Keep your knees off the floor at all times. If you feel strain in your lower back, rest for a moment, then resume the exercise.
14. Arm Extension, Starting Position
Roll up the towel lengthwise. Place one end in your left hand. Straighten your left arm directly over your head. Click arrow to see the next step.
Great for: Triceps; Number of reps: 12; Time: 2 minutes
15. Arm Extension, The Move
Now, reach behind your back with your right arm and grasp three quarters of the way down the towel. Gently pull the towel behind your head with your right arm, bending your left arm behind your head, so your elbow points straight up. Inhale, holding the towel steady. Exhale and extend your left arm back to starting position, keeping tension on the towel with your right arm. Repeat on the other side.
Omar Sydney
