This is one of my favorite exercises I do since over 30 years, starting when I was an Olympic athlete and still now as a mother of 3 teenage girls.
We made a 10 min. workout out of it for you and me for every day.
It strengthens your core muscles in an amazing way and stretches the most important muscle chains against “our sitting world” to prevent from back pain in a short and easy way.
The best: you can do this every morning just after “getting up” as a daily routine just like brushing your teeth!
This is the minimum exercise you should do every day and helps you to stay in great shape with only little time if your life is very busy such as mine. You should give it a try :) and do it for 30 days! Then it becomes a habit! And every month a new habit, gives you 12 great habits a year and you get closer and closer to your goals in life in every area.

(Please check out more about daily habits in your most important 5 areas in your life on our new website (that is coming out soon :) www.wellbeing24-7.com

No equipment necessary, no breaks and not much space needed. If you need a break, take it. The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

My songs:

1. “swish” by Richard Smithson (

Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/richard-smithson...
License code: XCJFV7JUZGHBKSF8

2. “At the hotel” by Paul Yudin
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/paul-yudin/at-th...
License code: ACBQQ7DOJCFWBTNM


3. “Elapse” by Peter Yudin

Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/paul-yudin/elapse
License code: ZBKSJLPUXAHYWDTO

4. “Initializing” by Peter Yudin


5. “shout” by Richard Smithson
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/richard-smithson...
License code: 39WX3IW0AYAMH3JL

Thank you so much to Richard Smithson and Peter Yudin!

Instagram: wellbeing_24_7 by Jacqueline Walcher-Schneider
Facebook: wellbeing24-7 by Jacqueline Walcher-Schneider
Website: www.wellbeing24-7.com


Excercises:

1. Crunches
2. Criss – cross
3. Double leg stretch
4. Double straight leg stretch
5. Single leg stretch
6. Leg scissors low
7. Roll in - tuck
8. Sitting crunches
9. Russian twist feet high
10. Hold straight
11. Plank
12. Back: pinguin
13. Back: Cobra
14. Back: strength
15. Glute bridge
16. Glute: Feet far away glute
17. Glute: Hold and go higher
18. Glute: 1 leg right
19. Glute: 1 leg left
20. Glute: Knees together hold

Disclaimer:
To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Wellbeing 27-7 by Jacqueline Walcher-Schneider will not be responsible or liable for any injury or harm you sustain as a result of this video.