Squat
Squatting is one of the best exercises for your body.
Alex Silver-Fagan, instructor atCityrow
Try it: Stand with feet hip-width apart and toes slightly pointing outward.
Bend knees and hinge at hips, lowering into a deep squat.
Keep chest lifted and aim to get thighs slightly lower than parallel to ground.
Push through heels to stand and squeeze butt at top.
Jumping Rope
I jump rope every day as my workout or part of it.
I find even if I only have 15 minutes, I can get so much out of it.
I like doing this move daily because it can be done anywhere.
Rachel Piskin, co-founder ofChaise Fitness
Try it: Lie faceup and place hands behind head.
Lift right leg up towards the ceiling with a slight bend in the knee, toes pointed.
Slowly lift torso raising shoulder blades off floor, and simultaneously bringing left leg up to meet right.
Do 20 per side.
Taryn Toomey, creator ofthe class
Try it: Come into a plank position.
Bend elbows and lower chest to floor.
Push through palms to straighten arms.
As feet hit the floor make some sound and release tension from your body and mind.
Walk feet back out to plank position.
In its essence, this exercise, engages the core to resist the spine from moving.
Keep abs engaged and spine and neck long (avoid hunching shoulders to ears).
Gaze should be slightly forward, be careful not to let your hips sag.
Utkatasana
This bad boy has a slew of nicknames.
Inhale and bring arms overheard.
Exhale and hinge at waist, bending knees as close to 90 degrees as possible (as shown).
Keep abs tight and spine long and hold for at least 30 seconds.
C-Curve
A day doesn’t go by that I do not perform a isometric core exercise.
Tuck tailbone and draw navel toward your.
Maintaining this exact height and release elbows.
Extend arms parallel to the floor (as shown).
Hold or begin to pulse up and down one inch.
Push-Up
Push-ups can be done anywhere, which is why they are great.
They strengthen the chest muscles and triceps, as well as work your core.
Julia Avery, instructor atThe Fhitting Room
Try it: Begin in plank position with wrists directly under shoulders.
Push through palms to straight arms, keeping body in a straight line from head to toe.
Andrea Rogers, founder and creator ofXtend Barre
Try it: Come into tabletop position.
Return right foot to floor and straighten arms.
Do 8 reps on each leg.
It also gives me a good stretch.
Keeping band pulled tight, lower it behind body without bending arms.
Then reverse movement and bring it back above head.
Now lower band in front of body.
Be sure to keep band and abs tight throughout the entire exercise.
Adjust width of grip as needed.
I use an old-school ab wheel because if you want rock-solid abs, it makes you work for them.
Lisa Niren, head coach atPeloton Cycle
Try it: Kneel on the edge of a mat.
Keeping back straight, slowly roll ab wheel forward, stretching your body into a straight position.
Pause, then pull it back to starting position.
Be sure to keep abs tight at all times and do not allow the low back to drop.
