Work Out While You Rest

Squeeze these four simple moves into your workout to feel great in no time.

Strengthen your lower back—and look more confident
The move: Superman
Why: To strengthen your lower-back and spinal muscles, helping you appear taller and more self-assured
How: Lie on your stomach with your arms and legs extended. Raise your arms, chest, thighs, and feet off the floor. Hold for 2 seconds, then lower them back down. Do 6–8 reps.
Do it after: Back-strengthening work

 Power up your lower legs (and feel better in heels)
The move: Seated Toe Lift
Why: To strengthen the muscles in the fronts of your shins so your lower legs feel less sore
How: Sit on a chair and extend your legs so your feet are off the floor. Then place the heel of your left foot on top of your right foot. While applying light resistance with your left heel, try to bring your right foot back up toward you; hold for 4–5 seconds. Do 6–8 reps, then switch legs and repeat.
Do it after: Any leg-strengthening exercise

Reinforce your core to feel stronger
The move: Front Pillar Bridge
Why: To work most major core muscles, giving you extra strength and stability during activities that involve lifting
How: Get in a classic push-up position. Instead of placing your hands on the floor, however, rest on your forearms so that your elbows are bent at 90-degree angles. Keeping your head and back straight, hold this position as long as you can.
Do it after: Ab work

Brace your shoulders, boost your energy
The move: Rear Delt Raise
Why: To strengthen the muscles behind your shoulders so you won’t slump, allowing you to breathe more deeply
How: Sit on the edge of a chair with a 3- to 5-pound weight in each hand, arms hanging down at your sides and palms facing in. Lean forward until your chest is just above your thighs. Slowly raise the weights until they’re parallel to the floor, then bring them back down. Do 8–10 reps.
Do it after: Shoulder-strengthening work