Fitness is about more than just exercising your body. Staying fit also means keeping your mind and spirit fit as well. With this 20 minute exercise routine to eliminate stress, you can also tone up at the same time. Our 20 minute routine combines yoga moves with strength training moves for an overall improved mood.
What You’ll Need:
- A yoga mat or a surface with carpet.
- A watch with a second hand.
- A wall.
Before you begin your workout, it is important that you warm-up. Warming up can help loosen your muscles and get your heart moving. This is very beneficial when it comes to preventing injuries. Simply walk in place for two minutes.
Your stress-eliminating, mood-boosting workout routine:
Exercise 1: Reverse Plank to Lower Back Stretch
Targets: Chest, arms and back
- To begin, sit with your hands flat on the floor next to your hips. Your fingers should be facing forward and your palms flat on your exercise mat (or carpeted surface). Your legs should be fully extended and your chest should be arched towards the ceiling.
- Press into your feet and lift your hips off the ground as high as you can. Hold this position for 30 seconds.
- Lie back and hug your knees into your chest. Gently, rock through your hips for 30 seconds.
- Repeat 3 times.
Exercise 2: Plie Squats
Targets: Hips, thighs and shoulders
- To begin, stand in a plie position. Your feet should be shoulder-width apart and turned out.
- Raise your arms up over your head in to a wide “V” position.
- Bend your knees to a 90 degree angle while keeping your knees aligned with your toes. Pulse up and down (approximately 2 inches) for 30 seconds.
- Complete 3 times.
Exercise 3: Rolling Knee
Targets: Abs, arms, calves, chest, obliques and glutes.
- Start in a downward facing dog yoga pose (an inverted “V” with your palms and feet touching the ground. Your weight should be evenly supported by your hands and feet while you engage your abdominal muscles.
- Extend your right leg straight out behind you. This will form a diagonal line from your toes to yours hands. Hold this position for 5 breaths.
- Rise up on to the ball of your left foot and bend your right knee. Curl your heel in the direction of your buttox. Breath deeply.
- Shift forward while rounding your back and bring your right knee towards your nose. Hold this position for 5 breaths.
- Return to your starting position and complete 10 times with each leg.
Exercise 4: Legs Up the Wall Staff Pose
- Lie on the ground (or on an exercise mat) with your buttocks position at the wall (or as close to the wall as possible).
- Fully extend your legs up the wall Flex your toes towards your body and straightened your knees by fully extending your hamstrings.
- Hold this position for 1 minutes. Relax and complete twice more.
Exercise 5: Extended Puppy Pose
Targets: Abs, Back
- Position yourself on the ground on all fours. Your shoulders should be above your wrists and your hips above your knees.
- Walk your hands outwards a few inches and curl your toes under.
- Exhale and move your buttocks halfway back in the direction of your heels. Avoid letting your elbows touch the ground.
- Drop your forehead to the floor and allow your neck to relax. Maintain a slight curve in your lower back.
- To stretch your spine, press your hands down on the ground and stretch through your arms while pulling your hips back toward your heels.
- Hold for 30 seconds.
- Relax and repeat twice more.
Never skip your cool-down. Your cool-down helps bring your heart rate and breathing rate back to it’s pre-exercise state. This helps to prevent pain and dizziness as well as flushes toxins from your body. For the last three minutes of your 20 minute workout routine, sit cross-legged on the floor with your eyes closed and breathe deeply. Relax as you feel the stress leave your body!