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After a day sitting at the computer, my body often feels jumpy and restless. Some nights, I’ll take my signature bounce walk around the neighborhood, but other evenings, I’d love to do simple strengthening exercises at home, maybe while listening to a podcast. So, in partnership with Outdoor Voices, I turned to Tamara Pridgett, a New York-based personal trainer, for six easy moves…
Side note: Wearing something cute and comfy while working out is always a bonus. Both Tamara and I are huge fans of Outdoor Voices, so we wore pieces from their most recent collection for our workout. Here, Tamara guides us through six moves so simple, they take only 10 minutes — basically an episode of The Moth. “Or you could do these during TV show commercials,” says Tamara.
Hip Stretch
Sitting at your desk all day can result in tight hips, so stretch by putting one ankle on your opposite knee. The goal is to push your knee away from you so you feel it in your hip and seat. Hold it for 15 to 30 seconds, and switch legs.
The Donkey Kick
Start with a flat back with your knees together, your weight evenly distributed on both. Keep a bend in your knee as you move your hip up, then hold for three seconds. Start with three sets of 10 on each leg; then add more as you get stronger.
The Fire Hydrant
This move is great for improving hip mobility, as well as strengthening your core and glutes. Lift your leg up and out, making sure that it stays at a 90-degree angle. Engage your core by pulling your belly button in and keeping a flat back. If you’re having trouble nailing the position, try doing this in front of a mirror to get it just right. Try three sets of ten with both legs.
The Plank
When you’re doing a plank, try to keep your back flat and high, and your seat and hips slightly lower. And remember to breathe! The first time you do it, hold for 20 seconds. The second week, 30 seconds. A great goal is to work up to doing 10 plank holds for 30 seconds each. You can continue to set personal challenges by increasing the time.
The Bridge
This move is great for your lower body and core, and it feels really good at the end of a long day. Start on your back with your feet hip-width apart, with your hands down by your side; then push your seat all the way up while engaging and squeezing it. Lightly tap it on the ground, and come back up, repeating three sets of 10.
The Push-Up
There’s a reason why push-ups are such a classic — they seriously strengthen your arms. (Remember this awesome girl?) Your hands should be a shoulder-width apart, with fingertips facing forward. Be sure to keep your seat down and your core engaged, and never lead with your head or neck. Work up to three sets of ten.
Would you try these? What’s your exercise routine? Both Tamara and I wear Outdoor Voices gear for exercising — and just knocking around. Their cute bras come in a bunch of colors, and their running pants are warm and silky soft. “The other thing about Outdoor Voices is that I wash my workout clothes about a million times, and they hold up, always,” says Tamara, who’s wearing the tri-tone warmup leggings and the slashback crop. See their full collection here, if you’d like.
Thank you so much, Tamara and Outdoor Voices!
(Photos by Ana Gambuto for Cup of Jo. This post is sponsored by Outdoor Voices, a brand we’ve worn and loved for years. Thank you so much for supporting the brands that support Cup of Jo.)
