10-Minute Workout to Look Great Naked

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Looking great naked has never been easier! This bare essentials workout will reshape your body quickly and boost your confidence in just six moves. Ladies, get ready to disrobe your insecurities!

How it works: Do as many reps as possible of each exercise in 60 seconds without resting between exercises. 

1. Walk-outs: Get in a pushup position with hands in line with shoulders and feet hip-width apart, forming a straight line from shoulders to hips. Brace core and walk right and left hands out a total of four paces (two on each side). Pause and slowly return to starting position.
Coach’s tip: If hips should begin to sag, stop immediately and adjust back to proper position to avoid placing stress on lumbar region.

2. Spin-outs: Get in a pushup position with hands in line with shoulders and feet hip-width apart, forming a straight line from shoulders to hips. Extend right leg to the side as far as possible until it is almost perpendicular to the body. Brace core and quickly lift right leg as high as possible, trying to make leg parallel with the floor. Pause and return to starting position, keeping foot off the floor. Repeat with left leg to complete set.
Coach's tip: Keep elbows locked and back parallel to the floor at all times to ensure proper form. For an added benefit, flex toes to face. This will help strengthen the anterior, or frontal portion, of the shin, which will help protect you from shin-splits.

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3. Roll-outs: Get in a pushup position with hands in line with shoulders and feet hip-width apart, forming a straight line from shoulders to hips. Extend right leg to the side as far as possible until it is almost perpendicular to the body. Brace core and quickly lift right leg as high as possible, trying to make leg parallel with the floor. Brace core and rotate leg from the hip, making clockwise circles. Work toward keeping leg fully extended and parallel with the floor. Switch to counterclockwise circles after 30 seconds. Repeat with left leg to complete set.
Coach's tip: Keep abs contracted at all times to keep hips from shifting back and forth during the exercise. Keep leg at a 90-degree angle from body throughout the entire duration of the exercise.

4. Karate kick-outs: Get in a pushup position with hands in line with shoulders and feet hip-width apart, forming a straight line from shoulders to hips. Extend right leg to the side as far as possible until it is almost perpendicular to the body. Brace core and quickly lift right leg as high as possible, trying to make leg parallel with the floor. Draw right knee toward right elbow until the two meet. Pause, then return to starting position. Repeat with left leg to complete set.
Coach's tip: Keep eyes focused toward the floor at all times. This will help keep spine in one straight line and avoid rocking side to side. 

5. Side plank splits: Lie on right side with right elbow directly in line with right shoulder and legs extended. Place left hand on hip. Brace core and press right elbow and right foot into the floor to raise hip off the floor. You will form a straight line from right shoulder to right heel. Lift left leg as high as possible toward the ceiling. Lower left leg back to starting position. Repeat on left side to complete set.
Coach’s tip: Your eyes should remain focused forward at all times. This will help ensure proper form, while keeping any unwanted stress in neck and upper back.

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6. Bridge kick-outs: Sit on the floor with knees bent at a 90-degree angle, palms resting firmly behind hips. Brace core and press palms and heels into floor, simultaneously raising hips toward the ceiling until they become parallel with the floor. (Your body will look like a table from the side.) Quickly begin kicking feet, driving knees toward the ceiling.
Coach's tip: To ensure proper form, keep hips parallel to the ground throughout the entire duration of the exercise by keeping core and glutes contracted at all times while feet remain hip-width apart.

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