Pause, Position, Perfect

Work out anywhere: easy, equipment-free ways to pause and move your body

Content and illustration by Holly Anderson

1. Downward dog: Strengthens arms and shoulders, tones core and waist, brings blood flow to the brain 

2. Child’s pose: Releases tension in the back, shoulders and chest; helps alleviate stress and anxiety 

3. Boat pose: Tones and strengthens abdominal muscles, stretches hamstrings, improves balance and digestion

4. Low lunge: Releases tension in hips; strengthens knees; stretches hamstrings, quads and groin

5. Plank/side plank: Strengthens spines and abdominal muscles, which results in strong posture

6. Russian twist: Tones midsection; develops core strength; helps with balance, posture and movement 

7. Side lunge: Works glutes, hamstrings, quads and inner thigh muscles 

8. In ‘n’ out: Strengthens core, lower back and hip flexors 

9. Jumping jack: Strengthens heart, builds strong bones, improves balance and coordination

10. Burpee: Strengthens heart and lungs, increases blood flow, burns fat

11. Mountain climbers: Builds cardio endurance, works several muscle groups, improves core strength

12. Star jump: Improves aerobic capacity, strengthens heart