The 6-Minute Routine

Grip a pull-up bar with both hands and hang with arms fully extended. Let your body relax and decompress.

• •Grip bar with palms facing away (overhand)
• •Hands shoulder-width apart
• •Let shoulders relax and stretch naturally
• •Keep core slightly engaged to prevent swinging

Stand with your back against a wall and slide down until your thighs are parallel to the floor. Hold this seated position.

• •Back flat against wall, no arching
• •Thighs parallel to floor (or higher if needed)
• •Knees directly above ankles, not past toes
• •Feet hip-width apart, flat on floor

Get into a push-up position and lower yourself halfway down. Hold this position with your elbows at about 90 degrees.

• •Hands slightly wider than shoulder-width
• •Fingers spread wide, middle fingers pointing forward
• •Core tight, body in one straight line
• •Elbows at 45-degree angle to body, not flared out

Lie face down with arms extended forward. Simultaneously lift your arms, chest, and legs off the ground. Hold this flying position.

• •Start with forehead resting on the floor
• •Arms extended forward, thumbs pointing up
• •Lift slowly and controlled, not jerky
• •Keep legs straight but not locked

Lie on your back with knees bent, feet flat on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Hold this position.

• •Feet hip-width apart, flat on the floor
• •Arms at your sides, palms down for stability
• •Drive through your heels, not your toes
• •Squeeze glutes at the top, don't hyperextend your back

Lie on your back and lift your shoulders and legs off the ground, creating a banana shape. Keep your lower back pressed into the floor.

• •Lower back pressed firmly into floor - no gap!
• •Arms extended overhead, biceps by ears
• •Legs straight, toes pointed
• •Chin slightly tucked, looking at toes