working out on carpet

BEGINNER-FRIENDLY 10-MINUTE AT-HOME WORKOUT

Looking for a quick and easy workout designed for beginners?

I know how tough it can be to find the motivation to exercise, and I’ve made my fair share of excuses to skip workouts. Whether you’re hesitant about committing to a gym membership or find longer routines overwhelming, I’ve got you covered.

This 10-minute at-home workout is perfect for beginners, featuring exercises that can be easily modified. While it’s tailored for younger men and women, it’s also suitable for seniors.

And the best part? You don’t need any equipment! Just grab a yoga mat, towel, or find a comfortable spot on the carpet to get started.

Benefits of working out at home

TIME SAVING

Exercising at home is a huge time-saver. There’s no commute to the gym—just get dressed and dive right in!

With the option to do a quick 10-minute workout at home, you can bypass the hours spent driving and in classes that come with going to the gym. Instead, you can easily fit in a 10 or 20-minute workout, making it easier to increase your workout frequency throughout the week!

SAVE MONEY

The internet is filled with countless fantastic workout routines! You can find instructional exercise videos on YouTube for every fitness type imaginable.

Create a training plan that incorporates different workouts each day, from yoga to HIIT. The best part? These resources are all free, helping you save a significant amount of money while staying fit!

FLEXIBILTY

In addition to saving time, working out at home offers greater flexibility throughout your day. Whether you prefer to exercise early in the morning, late at night, or even during your lunch break, at-home workouts eliminate the need to adhere to gym hours.

You also have the freedom to set your own pace, without feeling rushed by a gym class instructor.

Plus, you aren’t limited to a single location. You can work out in your basement, garden, or even while traveling in a hotel room—making it easier than ever to stay active wherever you are!

10-Minute Easy Workout For Beginners

Perform each beginner exercise for the recommended duration, followed by a 30-second pause. This structure will give you a 10-minute workout that you can easily fit into your day, all from the comfort of your living room!

Once you’re comfortable with this beginner workout and want to challenge yourself further, you can either repeat the workout for a total of 20 minutes or increase the reps for each exercise, followed by a 30-second pause.

This full-body workout is designed for beginners, so remember to stretch afterward and stay hydrated by drinking plenty of water!

JUMPING JACKS

Stand tall with your feet together and arms relaxed at your sides. Jump outward, spreading your legs shoulder-width apart while raising your arms overhead. Your hands can touch above your head, and your arms can be slightly bent.

Then, jump back to the starting position. Aim for 20 jumping jacks.

If this feels too challenging, you can modify the movement by tapping your right foot out to the side and then your left foot, raising your arms as described without jumping.

HIGH KNEES

Start with your feet hip-width apart. Lift your right knee toward your chest, then switch to the left knee with a light hop. Keep your arms moving along the sides of your body to help with balance.

Aim for 20 repetitions—10 on each side. If this feels too challenging, you can modify the exercise by walking in place and lifting your knees instead of jumping.

SQUATS

Position your feet shoulder-width apart, either pointing straight forward or slightly turned outward. Lower yourself into a squat by bending your knees and pushing your hips back, keeping your back straight and your core engaged. You should be able to lift your toes off the ground, with your thighs forming a 90-degree angle with your lower legs.

Then, stand back up straight. For better balance, you can move your arms as shown in the image below.

If this feels too challenging, squat down as low as you can comfortably go. Complete this exercise for 15 repetitions, then take a 30-second pause.

SIDE LUNGES

Begin by standing straight with your feet hip-width apart. Lift your right leg and make a big step to the side, bending your right knee while pushing your hips back.

Your weight should shift to the back of your right foot, allowing you to lift your toes off the ground. Push back to the standing position and switch to the other side.

If this feels too challenging, lower yourself as much as you can comfortably. Perform this exercise for 10 repetitions on each side.

SIDE-LEG RAISE

Begin by standing on your left leg with your right leg crossed over it, allowing your right foot to touch the floor without bearing weight. Lift your right toes and raise your leg to the side of your body.

Ensure your back remains straight and your core is engaged. For better balance, you can use your left hand to hold onto a wall or chair. Raise your leg as high as you comfortably can, then lower it across your standing leg.

Complete this exercise for 15 repetitions, then switch to the other side.

DONKEY KICKS

Start in a kneeling position on your hands and knees. Lift your right knee off the ground and kick your foot up into the air, keeping your knee bent and your back straight. Lower your knee back to the floor and switch to the other side.

Perform this movement 10 times on each side.

If putting weight on your knees is uncomfortable, you can do this exercise standing. Face a wall and place your hands against it, with your feet hip-width apart. Kick your right leg back and up, then down, and switch to the other side. Remember to keep your back straight throughout the movement.

RUSSIANT TWIST

Sit on the floor in a V position with your knees bent. Bring your fists together in front of your belly, then move them from side to side, touching your hips. Aim to move your fists as far to the side and down next to your hip as you can.

If this feels too easy, lean back a bit further for added challenge. If it’s too hard, sit up higher to make it easier.

Complete this exercise for 10 repetitions on each side.

Windshield wipers

Lie on your back with your arms stretched out to the sides. Bend your legs at a 90-degree angle, pulling them in toward your chest.

Rock your legs side to side like a windshield wiper, ensuring that your shoulders remain flat on the floor. Go as low as you can on each side without lifting your shoulders.

Repeat this exercise for 10 repetitions on each side.

PLANKS

Begin in a plank position on your toes and hands or elbows, keeping your body straight like a board. Your feet should be hip-width apart, and your hands or elbows should be shoulder-width apart. Hold this position, ensuring your hips don’t sag too low or rise too high.

If this feels too challenging, you can modify the exercise by placing your knees on the ground while still holding your body up. Whether on your hands or elbows, maintain a straight line with your back—avoiding any upward or downward bowing.

Start by holding this position for 20 seconds.

MARCHING GLUTE BRIDGE

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground to create a straight line with your core. If you’re a beginner, hold this position for 20 to 30 seconds.

If this feels too easy, raise your left leg up, keeping your knee bent. Lower the leg back down and place your foot on the floor, then switch sides. Be sure to keep your hips steady and maintain a straight line with your core throughout the movement.

Complete this exercise for a total of 20 repetitions—10 raises on each side.

CONCLUSION

In conclusion, this 10-minute beginner workout is a fantastic way to fit exercise into your busy schedule while training your entire body. Each exercise is designed to be approachable for those new to fitness, and you can easily modify them to match your fitness level.

With no equipment needed and the flexibility to do the workout in your living room, you can enhance your strength, balance, and endurance without the commitment of a gym membership. Remember to listen to your body, take breaks as needed, and stay hydrated. Incorporating these short workouts into your routine can help increase your overall activity levels and set a solid foundation for a healthier lifestyle. Happy exercising!

ASHLEY GRAHAM WEIGHT LOSS: DIET AND WORKOUT ROUTINE

Living in a world where beauty standards are ever-evolving, Ashley Graham has emerged as an influential role model for women, advocating for the acceptance of natural curves within the fashion industry. Renowned for gracing the pages of prestigious magazines like Elle, Harper’s Bazaar, Glamour, and Vogue, Graham has not only excelled as a full-figured lingerie and swimsuit model but has also ventured into diverse realms such as writing and podcasting. Notably, she made history as the first plus-size model featured in Sports Illustrated’s Swimsuit Issue. Despite her celebrated curves, recent pictures reveal a slimmer body, piquing the curiosity of her fans about the secrets behind her transformation. This post unveils Ashley Graham’s weight loss secrets and how you can apply them to your own journey. Scroll down to discover more!

WHO IS ASHLEY GRAHAM?

Ashley Graham is a multifaceted individual who has achieved success in the world of modeling, television, and activism.

AS A MODEL

  • Plus-size Pioneer: She is one of the most prominent plus-size models in the industry, breaking size barriers and paving the way for greater body inclusivity.
  • Magazine Covers: Graced the covers of prestigious magazines like Vogue, Sports Illustrated Swimsuit Issue, Glamour, and Elle.
  • Runway Presence: Walked for renowned designers like Michael Kors, Christian Siriano, and Dolce & Gabbana.
  • Lingerie & Swimwear: Known for her work with brands like Lane Bryant, Swimsuits for All, and her own lingerie line.

AS A TELEVISION PERSONALITY

  • Judge on “America’s Next Top Model”: Appeared as a judge on the reality show, advocating for diverse representation in the modeling industry.
  • Host of “Pretty Big Deal”: Fronted her own YouTube series featuring interviews with inspiring figures.
  • Guest appearances: Participated in various talk shows and documentaries, sharing her insights on body positivity and self-acceptance.

AS AN ACTIVIST

  • Body Positivity Advocate: Vocal champion for body positivity and self-love, encouraging individuals to embrace their bodies regardless of size or shape.
  • Founder of the National Curves Day: Launched this initiative to celebrate body diversity and empower individuals to feel confident in their skin.
  • Speaks at conferences and events: Shares her experiences and messages about body acceptance and self-love on various platforms.

OVERALL

  • Influential Figure: Ashley Graham is a powerful role model who has challenged traditional beauty standards and advocated for inclusivity in fashion and beyond.
  • Multifaceted Career: Succeeded in modeling, television, and activism, using her platform to spread positive messages and inspire others.
  • Passionate Advocate: Dedicated to promoting body positivity, self-acceptance, and celebrating diversity.

ASHLEY GRAHAM’S WEIGHT LOSS: HOW SHE DID IT

Ashley Graham surprised her fans with a recent Instagram post showcasing a different look after her weight loss. The video captured her confident stride down a hotel hallway, accompanied by the song “All Eyes on Me,” while she adorned a stunning see-through dress that accentuated her transformed figure. Then, she attended the Cannes Film Festival in France, further drawing attention to her notable changes within just 8 weeks. This sparked curiosity about Ashley Graham’s weight loss journey and dietary choices, leading to speculation about a potential shift from her body positivity advocacy.

Upon closer examination of recent photos compared to older ones from a previous photoshoot, it becomes evident that her overall appearance hasn’t undergone a drastic transformation. It seems that Ashley gained weight during pregnancy and then dedicated efforts to shed it, adopting a normal and health-conscious approach. Postpartum weight retention can be a significant predictor of obesity in later life, carrying long-term health consequences for women. Similar to Ashley Graham, addressing this effectively involves incorporating a balanced diet and regular workouts. Now, let’s delve into the details of her diet and workout routines to gain insights into her transformation.

ASHLEY GRAHAM’S WEIGHT LOSS DIET PLAN

Ashley Graham follow a straightforward and nutritious diet to support her weight loss objectives, emphasizing fresh fruits, vegetables, lean protein, and healthy fats. She incorporates these choices into most of her meals while allowing occasional cheat meals for indulgence.

Breakfast – Ashley favors green juice as her go-to health booster in the mornings, featuring a blend of kale, spinach, beets, lemon, ginger, apple, and parsley.

Lunch – She enjoys a substantial green salad packed with protein-rich ingredients such as quinoa, tomatoes, avocado, carrots, and various leafy greens, with pesto sauce as her preferred dressing. Additionally, she likes brown rice and quinoa with vegetables and tahini.

Snacks – Quick and convenient snacks for Ashley include apples and bananas, especially during a quick trip. When experiencing an afternoon energy dip, she indulges in a few squares of super-dark chocolate.

Dinner – Ashley strategically avoids consuming meat until dinner to manage digestion and ensure quality sleep. For dinner, she relishes baked salmon or meat paired with arugula and sweet potato. Starchy foods like sweet potatoes, alongside lightly sautéed vegetables with olive oil or chicken paired with Brussels sprouts, are among her dinner choices.

While maintaining a balanced diet, Ashley allows herself occasional indulgences, including mac and cheese, pizza crust dipped in Nutella, or mashed potatoes. Her trainer ensures she engages in intense workouts at least three times a week, providing flexibility in her food choices. Continue reading to explore more about her complementary workout routine.

ASHLEY GRAHAM’S WEIGHT LOSS WORKOUT ROUTINE 

Ashley Graham advocates for maintaining an active lifestyle even after childbirth. Contrary to societal ideals that often prioritize thinness, Ashley places emphasis on fitness rather than conforming to specific body sizes.

Gym Workouts – Ashley adheres to a consistent gym routine, working out 3 to 5 times a week under the guidance of a professional trainer. Her regimen includes high-intensity interval training (HIIT) exercises like lunges, burpees, jumping squats, scissor legs, ball smash, and jackknifes, targeting both lower and upper limbs. Strength training exercises, such as planks, push-ups, sledgehammer swings, barbell squats, double band sumo deadlifts, and resistance band hip thrusts, complement her routine.

Yoga – A yoga enthusiast, Ashley practiced prenatal yoga during pregnancy and continued incorporating it into her postpartum workout routine. Vlog episodes featuring her husband Justin Ervin showcase their joint yoga sessions, exploring classic poses and engaging in upper and lower-body yoga.

Kickboxing – Ashley’s preferred exercise includes kickboxing, providing benefits such as calorie burning, enhanced reaction time, and strengthened muscles and bones. Despite her initial aversion to running, she surprised herself by participating in a 5k marathon, underscoring her commitment to an active lifestyle. Juggling the responsibilities of raising three kids and managing her career, she incorporates kickboxing, HIIT, and yoga into her routine. Ashley highlights the importance of consistency, advocating for the variation of exercises to gradually tone all muscles, emphasizing the significance of taking it one day at a time.

DID ASHLEY GRAHAM HAVE SURGERY? 

After Ashley Graham’s red carpet appearance in 2023, various speculations and rumors surfaced on the internet, suggesting the possibility of weight loss surgery. However, there is no definitive evidence or official statements from Ashley regarding any such surgical procedures. What holds true is her dedication to a balanced and healthy diet, along with her consistent high-intensity interval training (HIIT) workout routine, which has played a significant role in her successful weight loss.

ASHLEY GRAHAM’S WEIGHT LOSS BEFORE AND AFTER PHOTOS

The photos showcasing Ashley Graham’s before and after weight loss serve as undeniable evidence of her remarkable transformation.

CONCLUSION

Ashley Graham’s journey of weight loss challenges the notion that being larger equates to being unfit. In her roles as a model, mother, and advocate for body positivity, she shatters stereotypes, emphasizing that health and fitness transcend size. Ashley’s story teaches us that well-being and confidence aren’t dictated by the numbers on a scale.  

FAQS

  1. What dress size is Ashley Graham?

Currently signed to IMG models, Graham is a US size 12/UK size 16 model, designer and activist.

  1. How much did Ashley Graham’s twins weigh?

The average birth weight of full-term twins is around five-and-a-half pounds.

  1. How long did Ashley Graham carry her twins?

The 34-year-old model announced in a Jan. 1 Instagram post that she reached “full term” as she marked 40 weeks of carrying her and husband Justin Ervin’s twin sons.