How To Draw A Park Bench Easy

Park bench exercises

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Don't want to spend a beautiful summer day inside a dark and chilly gym? It's easy to get some cardio and strength training done outdoors—just use a park bench and your own body weight. The moves below will help you burn calories, up your heart rate, and tone your core and arms. Perform each of these exercises for 1 minute, for a 5-minute total workout. Stop to do a set whenever you see a bench! (Get long and lean with sexy Flat Belly Yoga!)

Push-Up

Chelsea Streifeneder

Stand facing the back of the bench, with your hands placed on the edge, a bit wider than shoulder distance. Lift up onto your tiptoes and lower your chest toward the back of the bench, then push back to your starting position. Keep your elbows out to the side and your core tucked in to protect your lower back. If you're unable to perform the whole push-up, do small pulses, moving just halfway down and back up. Make sure your body stays long in a plank position the whole time.

Triceps Dips

Chelsea Streifeneder

Start by sitting on the bench, then slowly lift your butt off and in front of the seat, and hold. Keeping your elbows pointing toward the back of the bench, lower yourself down so that you're almost sitting on the ground and then push yourself back up. To make it easier, shorten your range of motion.

Roll Up into Teaser

Chelsea Streifeneder

Start by lying on the ground with your feet up on the end of the bench. Extend your arms overhead and start to roll up to a seated position, reaching for your toes. Roll back down, using your core to control the movement—avoid using momentum. If you can roll only halfway up, that's a great start to this challenging move. (Here are some tips on mastering the teaser.)

MORE:The 8 Most Effective Exercises For Weight Loss

Toe Taps

Chelsea Streifeneder

Stand facing the bench, place one toe on the edge of the seat, and then quickly switch from right foot to left foot. Keep your arms close by your side and try to lift your knees up high while keeping your core pulled in. The faster you go, the more calories you burn.

MORE:4 Moves To Slim Your Hips And Thighs

Side Step-Up

Chelsea Streifeneder

Start in a one-sided squat with one foot on the ground and one foot on the bench. Push through both legs and come up to standing, pulling the leg that was on the ground up into your chest using your core. Lower yourself back down into your start position and try again. Go for 30 seconds on one side and then 30 seconds on the other side.

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