Men are busier than ever today. Our society has created a non-stop culture that often leaves little time for exercise. Thankfully, Charles Atlas shared a simple 10 minute exercise routine in a 1936 Physical Culture Magazine. While 10 minutes is not enough to give to your health, it’s better than nothing and can help keep you from getting soft. What’s great about this exercise routine at home is it doesn’t require any weights. Ready to get started? Let’s get ripped!
Spine stretching. This exercise helps maintain flexibility in your back. Stand up straight and clasp your hands behind your head. Bend down quickly and touch your elbows to your knees. Rise, repeat 12 times.
Deep knee bends. Deep knee bends are great for working your quads, butt, and hip flexors. Stand shoulder width apart hands on waist. Squat all the way down. Rise, repeat until failure.
Calf raises. This exercise works your calves. Stand with feet a little less than shoulder width apart. Rise up on your toes and lower yourself down. Repeat until failure. To add a challenge, perform the exercise with your toes on a phone book.
Push-ups. Place your hands on the ground about shoulder width apart. Lower yourself to the ground and rise. Repeat until failure. Mix up the muscles you work by widening and narrowing your hand position.
Dips. Sit on the ground. Elevate your feet by placing them on a chair or bed. Lift and lower yourself with your arms until failure.
Leg raises. This exercise works your abs. Sit on the floor with your hands behind you, propping you up and your legs straight out and close together. Quickly lift your legs up until your body forms a “v” shape. Lower, repeat until failure.
Bicycle crunch. This is a great ab exercise that hits all the muscles in your stomach. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee.
Charles Atlas, exercise, health