1. Plank: Hold this position for 30 seconds, 1 minute, or as long as you can. 

2. Kneeling T-spine twist: It’s a stretch and a core exercise as well. Try to touch your ankle with your elbow by bringing hip towards the floor and returning torso over knee and heel.

3. Seated twists: Sit up straight and bring one arm across to the outside of the opposite knee while keeping both hips pressed into the floor. Bring your other arm to the back for support. Switch sides.

4. Plank knee to elbow: Starting in plank position, bring right knee to the right elbow, while keeping hips square to the floor. Return to plank and alternate sides.

5. Bridges: For a basic bridge, lie on your back and bend your knees. Raise and lower your hips, holding at the top, while feet and shoulders press firmly into the floor. There are many ways to do a bridge. Check out this video on my YouTube Channel for 9 other bridge ideas. 

6. Hip stretch: Lie on your back, knees bent and raised over your hips. Bring one leg across the opposite knee and grab the back of your thigh, as shown, pulling the leg closer to your chest. Switch sides.

7. Side lying leg raises: Position yourself on one side, weight on the side of your butt (not your hip- or your legs won't go as high), and head supported by your hand. Lift and lower both legs; don't forget to do both sides. There are many ways to do leg raises. Check out this video on my YouTube Channel for 11 other leg raise ideas.

If you want to work out with me in real time, check out this video. It's only 8 minutes long- and you will strengthen your core!

We have been working on this on Saturdays... Foam rolling is an excellent way to work out those knots - especially when you can't get a massage. It will help you iron out your muscle fibers and break up the fascia so you can use your body more efficiently. Just worked with a client today who couldn't bring her knee up into a knee hug; she said her hip was going out. Then we stretched and foam rolled and she was just fine! She was amazed. We just need to roll more often. It will hurt less every time! I recommend 5 minutes after your workout. Get into the habit and reap the benefits!

Got 15 minutes?

Did you know that 15 minutes of exercise each day brings a variety of health benefits? As reported by the BBC and Time magazine, 15 minutes makes a difference on your lifespan and overall health. Brisk walking is enough, especially for those who are not exercising much currently.

If you spend 15 minutes on a high-intensity workout (HIIT), the benefits are magnified. Scientific studies show that they include:

• Burning more calories
• Boosting your brain power
• Living longer and slowing age degeneration 
• Releasing endorphins

The bottom line is- get moving! Shoot to give yourself at least 15 minutes day (but remember- make it a flexible preference, not a demand). I've been dropping short stretch and fitness videos on my YouTube channel to help you reach this goal. Let me know what you think!