10-minute legs, bums and tums home workout

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.

This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more about physical activity guidelines for adults.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

Squats – great for firm bums and thighs

• perform 2 sets of 15 to 24 repetitions (reps)

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Lunges – great for firm bums and thighs

• 1 set of 15 to 24 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Calf raises – great for shapely legs and calves

• 2 sets of 15 reps

Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

Bridges – great for firm bums

• 2 sets of 15 to 20 reps

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

Stomach crunches – great for strong abs

• 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Obliques – great for toning love handles

• 1 set of 12 to 24 reps on each side

Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

Back raises – great for good posture

• 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

Now cool down with this 5-minute stretch and cool-down routine.

Daily Yoga Poses for Women

If you have ever wondered what the most recommended asanas for women are, look no further! The following Yoga set is highly recommended for women to perform. This is part of the technology of Kundalini Yoga based on angles and triangles. It also deals with creating pressure and stretching specific organs of the body.

1. SPINAL FLEX IN ROCK POSE

              

Benefits:

Kundalini Yoga releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Kundalini energy throughout the spine.

How to do it:

Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or knees). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. You may keep your eyes either closed or opened. It is possible to mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for a few seconds then exhale.

Breath:
Inhale and exhale through the nose.

Time:

2 to 3 minutes.

2. LIFE NERVE STRETCH

Benefits:

Excellent for stretching the life nerve. This goes from the back of the heels, through the sciatic nerve and throughout the back (lower, middle, and upper back). This continues all the way up to the neck.

How to do it:

Sit on the right heel and keep the left leg extended forward. Bring the chest to the left thigh and hold for 2 or 3 minutes. Repeat the asana with the other leg. This can also be done with the both legs straight forward. 

Breath:
Breathe through the nose.

Time:
Do it 2 or 3 times per side.

3. CAMEL POSE

Benefits:

This pose adjusts the reproductive organs.

How to do it:

Get on your knees, squeeze the gluteus, and place the palms of your hands on the back (kidney area) with the fingers pointing up. Next, bring the hips forward and release the head back. You can stay here or you can go to a more advanced position by placing the hands on the heels. Push the hips forward.

Breath:

Breathe through the nose.

Time:
2 to 3 minutes.

4. SHOULDER STAND

Benefits:

This pose stimulates the metabolism (thyroid and parathyroid glands). It also releases pressure on 11 separate organs. Also great for weight loss!

How to do it:

Start by lying on your back. Bring the legs over the head and place the hands on the back for support. Make the straightest line you can between the body and the floor. Do not move the neck by looking around. Gaze at the chest and relax the breath.

Breath:

Breathe long and deep.

Time:
2 to 3 minutes.

5. ARCHER POSE

Benefits:

Thi is an excellent for women. It stretches the front muscles and

opens the hips.

How to do it:

Stand up. Place the right leg forward and bend it so it will be able to support the weight of the body. The left leg is straight back with the heel off the floor. The right arm is extended forward as if preparing to lance an arrow. The hands are in a fist, except for the right thumb, which is out and back. The left arm is bent back with the elbow parallel to the floor. You should feel the stretch across the chest. Hold this position.

Breath:

Breathe long and deep through the nose.

Time:

2 to 3 minutes.

6. BABY POSE

Benefits:

This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper one.

How to do it:

Sit on your heels and bend forward until you touch the floor with the forehead. The arms should be placed by your sides with the palms facing up. You can also place the arms forward with the palms facing down.

Breath:

Breathe long and deep through the nose.

Time:

1 to 2 minutes.

7. BOW POSE

Benefits:

This pose opens up the rib cage, expands the lungs, and increases oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and spleen. This is a great position for those who want to straighten out a curved spine.

How to do it:

Lie down on your abdomen. Bend the knees and grab the ankles. Now pretend you are going to straighten the legs, and the torso will automatically rise up. Tilt the head back and bring the legs up. Hold.

Breath:

Breathe long and deep through the nose.

Time:

1 to 2 minutes.

8. LOCUST POSE

Benefits:

Locust Pose builds spinal strength and flexibility, specifically in the middle and upper parts of the spine. It helps conditions like lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems such as irregularities, cramps, and backaches. It corrects bad posture and improves the functioning of the liver and spleen.

How to do it:

Lie down on your abdomen. Make a fist with the hands and place them in the groin area. The chin is on the floor. Next raise both legs up and hold.

Breath:

Breathe long and deep through the nose.

Time:
2 to 3 minutes.

9. CAT & COW POSE

              

Benefits:

Cat and Cow pose releases the tension in the lower, middle, and upper back. This is a great exercise to keep the spinal fluid and the Kundalini moving.

How to do it:

Get on your hands and knees. Inhale and arch the spine down with the head looking up. Hold the position. Then exhale and arch the spine up with the chin to the chest and hold the position again.

Breath:

Breathe through the nose.

Time:
1 to 2 minutes.

10. STRETCH POSE

Benefits:

This pose balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which states that until the Manipura Chakra is in balance, a person cannot heal. This position is supposed to be performed daily.

How to do it:

Lie down on the back. Raise the head and the legs up 6 inches (the length of a dollar bill). Hold.

Breath:

Hold the position with *breath of fire.

To learn about the benefits of and how to perform *Perfect yourself withing few weeks., click here:

Time:

3 minutes.

11. RELAX

Relax on the back for 1 minute.

12. SAT KRIYA

Benefits:

This is one of the most recommended exercises in Kundalini Yoga. It is great for the heart and circulation and is like a pump raising the energy up from the lower Chakras to the upper Chakras.

How to do it:

Sit down on your heels. Bring the arms up and interlace all but the index fingers which should remain straight and pointing up to the sky. Inhale and loudly chant the mantra SAT while pushing the abdomen in, and then chant NAM while releasing the abdomen out. Keep a steady pace. This is done very loudly while vigorously pushing the abdomen all the way in during inhalation.

Breath:

It’s natural by chanting the mantra SAT NAM.

Time:

5 minutes.

13. RELAX

Now roll the blancket or mat and take it under your spinal chord or lumber then relax for 15-18 minutes or as long as your schedule allows

for more details please visit our website.

A Great Way to Start your Perfect Day

1 / 10  

Yoga positions, called asanas, are the basic physical part of a yoga practice. Although yoga poses are a type of exercise for your body, they are also much more. The word yoga itself is from Sanskrit, an ancient Indian language, and refers to the union of mind and spirit. Yoga began in India more than 3,000 years ago and is still practiced today for the health of the mind, body, and spirit. A morning yoga practice is a great way to get energized for the day ahead.

2 / 10   Cat-Cow Pose

Cat-Cow Pose is a great morning stretch for your back. "This yoga position opens the whole spine," says Jacqueline Corso, psychotherapist and certified yoga instructor on Cape Cod, Mass. To get into this yoga pose you need to get down on all fours. While gazing up at the ceiling, you drop your back down toward the floor as you inhale. Then while looking down at your belly button, you arch your back up like a cat and exhale. "Try to do this movement for one or two minutes,".

3 / 10   Downward Dog

If you have ever seen a dog stretch, you know how Downward Dog got its name. It’s a standard yoga pose, though not all beginners are able to do it, says Corso. For this position, start on your hands and knees, with your knees directly below your hips and your hands slightly forward of your shoulders. Press back, lifting your knees away from the floor while keeping your arms straight, and lift your tailbone up. Stretch your heels toward the floor to lengthen your hamstrings. "This yoga pose opens up the back of the body and is very energizing. It should be held for about 30 seconds to one minute," 

4 / 10   Warrior One

"Warrior One is a standing position that signifies and stimulates strength and power,” Corso says. Start by standing up straight, and then step your left leg back 3 and a half to 4 feet. Bend your right knee so it’s directly above the ankle, and turn your left foot in slightly. Raise your arms directly above you, reaching strongly, and look up. This yoga pose stretches the back and the lower body. “It can be strenuous on the arms, which are held high in the air,” . Hold for 30 seconds to one minute, then repeat, reversing leg positions.

5 / 10   Warrior Two

Warrior Two is similar to Warrior One, but the arms are held out to the side with the head looking forward, and the back foot is at a 90-degree angle instead of turned in slightly. "As with all yoga positions, breathing is an important part of the exercise," explains Corso. "As a matter of fact, yoga without breathing and meditation is just a stretching exercise. You can run through a series of morning stretches in about 20 minutes or you can add periods of meditation and have a morning yoga session that lasts an hour or more.

6 / 10   Extended Side Angle Pose

Extended Side Angle Pose is another standing yoga position, which improves strength, flexibility, and posture. This pose is particularly good to stretch the side of your body and strengthen your legs. "No matter what the yoga position, it's important to understand that yoga draws energy from inside the body. Physical movement wakes up the body," says Corso. In this pose, the legs are spread as in Warrior Two, but the torso is turned sideways with one arm pointing to the ceiling and the head looking upward. When your right knee is bent, you’ll have your right palm planted on the ground outside the knee, and your left arm reaching up so there’s a straight line from your left foot all the way up the side to your left arm. Hold for about a minute and then repeat on the other side.

7 / 10   Tree Pose

This is a standing yoga pose that helps to cultivate balance and strengthen your legs. To get into Tree Pose, stand straight and then shift your weight to the right foot, bringing the sole of your left foot up to your right inner thigh. If you can’t balance with the foot on the thigh, try placing your foot on the calf instead — just avoid putting your foot on the knee. The hands are held together in a prayer position over the chest. "This yoga position requires balance and concentrates the mind," . Try to hold this pose for a minute or two and then switch to the other leg.

8 / 10   Camel Pose

Camel Pose frees the energy in your throat, chest, and heart. "This yoga position is for intermediate or advanced practitioners,” . “It's important to remember that not everyone can do every yoga pose perfectly, but yoga can be adapted to each person's abilities." To get into the pose, start in the kneeling position. The upper torso is gradually bent backward until the arms are extended backward, the hands are touching the soles of the feet, and the head is completely extended. Hold for 30 seconds to one minute. For a beginner’s modification, in a kneeling position, simply lean your upper body back, keeping your hands on your hips, until you feel a stretch in your legs.

9 / 10  

If you want to get a really good morning yoga stretch, include this yoga pose in your routine. "Seated Twist will ring out all your tension like twisting a wet towel," . Start by sitting with legs out straight. Bend your knees, put your feet on the floor, and then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Your right leg should be over the left with your right foot standing on the floor outside your left hip. The right knee points directly up at the ceiling The upper body twists as far around as your shoulders and waist will let you turn. Hold for about 30 seconds and then stretch the other way.

10 / 10   Final Thoughts on Morning Yoga

Yoga can be done any time of day, but morning yoga is a great way to wake up your body and get your energy flowing. "It's impossible not to notice the change in your mind and your body after a yoga session," says Corso. Not everyone has the flexibility to get into every yoga pose. Consider having a certified yoga instructor start you out on a program that fits your ability level.