The 30-Minute Workout

Get down on your hands and knees, wrists farther than shoulder-width apart, fingers pointing straight ahead. Pull your abs in [A]. Bend your elbows, lowering your chest toward the floor. Keep your hips lifted [B]. Return to starting position and repeat 10–15 times.

Benefits: Strengthens upper body, abdominals and lower back.

Cool down 3 minutes
Sit on the floor, placing the soles of your feet together. Holding onto your ankles, lean forward and round your spine. Hold for 30 seconds, slowly returning to the starting position. Do 3 times.