Try This 10-Minute Exercise Routine - Buffalo Rehab Group
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Short on time but want to stay active?

Try this quick, 10-minute exercise routine!

With three simple exercises, you can work your entire body and get a quick workout whenever and wherever you like.

Life can get busy, especially during the fall season when schedules are packed with work, family commitments, and holiday preparations.

Finding time to hit the gym or go for a long walk or run might seem impossible. That’s where this quick workout shines! It’s quick, efficient, and can be done from anywhere.

Bird Dogs

Bird dogs are a fantastic exercise for strengthening your core, improving balance, and enhancing overall stability.

Here’s how to do them:

  • Start on all fours, with your hands directly under your shoulders and your knees under your hips
  • Extend your right arm forward while simultaneously lifting your left leg straight back, keeping both in line with your body
  • Hold for a moment, then return to the starting position
  • Repeat on the opposite side, extending your left arm and right leg
  • Complete 2-3 sets of 15 repetitions per side

Rotational Lunges

Rotational lunges engage your legs, glutes, and core muscles. They also help improve your mobility and coordination.

Here’s how to do them:

  • Stand with your feet hip-width apart
  • Step forward with your right foot at a 45-degree angle, then lower your body into a lunge position
  • As you lunge, twist your torso to the right, bringing your hands together at chest level
  • Return to the starting position and switch to the other side, lunging with your left foot and twisting your torso to the left
  • Complete 2-3 sets of 15 repetitions per side

Sliders

Sliders are an excellent exercise for working your lower body, especially your legs and glutes. You can use actual sliders or a substitute like paper plates or a piece of paper on a smooth surface.

Here’s how to do them:

  • Stand with your feet shoulder-width apart, with a slider under your right foot
  • Slide your right foot back into a reverse lunge while bending your left knee
  • Push off your right foot and return to the starting position
  • Complete 2-3 sets of 15 repetitions per side

These three exercises can be done in just 10-15 minutes, making them perfect for anyone short on time.

Incorporate this routine into your schedule two or three times per week to improve your strength, balance, and overall fitness!


Want to feel and move your best?

If you’re struggling with pain or injury and would like a personalized plan to feel and move your best, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible virtual and in-clinic appointments available, you can find a time that works with your schedule.

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