Dr. Oz's 20-Minute Workout

Dr. Oz's 20-Minute Workout - Oprah.com http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?
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O, The Oprah Magazine | From the April 2007 issue of O, The Oprah Magazine
Hip Rotations
1 of 2 20/05/2012 09:38 AM
Dr. Oz's 20-Minute Workout - Oprah.com http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?slide=2
(Opens and balances hips)
Stand with your feet together and your hands on

your waist. Relax your shoulders and circle your
hips clockwise five times and counterclockwise
five times, making the biggest circles you can.
Printed from Oprah.com on Sunday, May 20, 2012

2012 OWN, LLC. All Rights Reserved
2 of 2 20/05/2012 09:38 AM
Dr. Oz's 20-Minute Workout - Oprah.com
Dr. Oz's 20-Minute Workout

Twists
http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?slide=3[20/05/2012 09:46:06 AM]

(Strengthens shoulders and arms)
Keep your feet together and lift your arms into

a T position at shoulder height. With your
palms facing down, circle your arms 20 times,
making circles the size of a basketball. Then do
20 with thumbs down and palms facing in back
of you, 20 with palms up, and 20 with palms
forward. For a more advanced variation, do the
first 40 standing on one foot, the next 40 on the
other.



The Hippie

(Stretches hips and hamstrings)
From a standing position, bend forward at your

waist, touching hands to the floor. Alternate
bending one knee and keeping the other leg
straight (but still keeping both feet flat), and let
your relaxed head dangle down. Pretend your
head weighs 500 pounds and is elongating
your spine, releasing all your tension. Stretch
each side for 15 seconds.



The Flapper

(Strengthens upper, middle, and lower back)
With your feet together and knees slightly bent,

lean forward, bending at the waist until your
back is flat and as parallel to the floor as
possible. (If you've got a bad back, stay up
higher.) Keeping your arms straight and your
elbows unlocked, bring your arms out to the
side, parallel to the ground; pause, then lower
them, bringing your hands together. Do 40
times.



Leaning Tower

(Stretches back and obliques)
Standing with your feet together, reach your

hands up above your head. Hold your left wrist
with your right hand, pulling your wrist as you
lean to the right. Elongate by getting the
greatest possible distance between your left
pinky and your left heel. Hold for 15 seconds
and switch sides.



Nice Thighs

(Stretches quadriceps)
While standing on one leg, bend the knee of

the opposite leg and grab the foot behind your
back with both hands (or use one arm to hold
something to stay balanced). Pull the foot
toward your butt while lifting your chest forward
and squeezing your shoulder blades together.
Keep your knees together and abs pulled in to
support your lower back. Hold 20 seconds and
switch legs



Push-Up Pride

(Strengthens chest)
Get into a push-up position either with your

toes flexed or knees on the floor. Lower
yourself until your chest nearly touches the
ground; then push back up. As you straighten
your elbows, feel your spine press toward the
ceiling (to help engage your back muscles as
well). Do as many push-ups as you can (this is
called exercising to failure, and it's what helps
build strength in your muscles). If these are too
hard, just hold your chest off the ground without
moving.



Pecs Flex

(Stretches chest and arms)
Sit up straight with your shins and feet tucked

under your thighs, and lace your fingers behind
your butt, while keeping your arms straight. Lift
your hands up, knuckles facing back, while
opening your chest wide. Squeeze your
shoulder blades together to open up your chest
more. You can also interweave your fingers
behind your head and pull your hands away
from your head. Keep face forward and chin
up.



Steady on the Plank

(Strengthens abs and shoulders)
Get into a push-up position, with your elbows

and toes on the floor. Keep your stomach
pulled in and buttocks tight and your eyes
looking at the floor (ignore the fact that you
have to vacuum). Hold the position for as long
as you can. If you can last more than a minute,
make it more difficult by lowering your chin 20
times out in front of your laced hands or by
trying to balance on one foot.



Superman

(Strengthens lower back)
Lie flat on your stomach, reaching your arms

overhead with your palms down. Extend your
extremities straight out, away from your torso,
and lift your arms and legs simultaneously for
enough repetitions to cause some muscle
fatigue. Look down, and don't overextend your
neck. This is about how long you can stretch
your body, not how high. Squeeze your butt as
you lift. Try to make it to a minute.



Toy Soldier Leg Lift

(Strengthens quadriceps and lower abs)
Keeping your feet in first position and your

hands on your waist, lift your right leg as high
as you can directly in front of you, keeping it
straight. Hold at the highest point for two beats
and then lower. Do 25 times and switch sides.



Marionette

(Strengthens obliques and quadriceps)
With your feet in first position, bring your hands

above your head with your palms facing each
other. Lower your right arm and lift your right
leg, bending both; touch your elbow to your
knee. Do 25 times and switch sides.



Hammock Stretch

(Stretches hips)
Sitting on floor with your hands behind you

palms down, fingers pointing backward, and
elbows slightly bentbring your feet up two
feet from your tailbone. Keep the sole of your
right foot flat on the ground, cross your left leg
on top of your right leg, and sit up straight.
Focus on pressing your lower back toward your
left calf. If you want to go deeper, slightly press
your left knee away from you. Hold for 15
seconds and switch sides.



The Abdominal Butterfly

(Stretches groin and strengthens abs)
Lying on your back, bring your legs into a

butterfly positionknees out with the soles of
your feet touching. Relax your legs. Bring your
hands, fingers laced, behind your head, leaving
your thumbs on your neck as sensors to keep
your neck relaxed. Using your abs only, lift your
upper body up two inches and back down 25
times. Then hold your upper body up and lift
your legs two inches from the ground, tapping
the sides of your feet back on the ground 25
times. For an advanced variation, raise and
lower upper body and legs simultaneously.



Kiss Knee Stretch

(Stretches hamstrings)
Lying on your back, pull your right knee toward

your right shoulder using your hands, fingers
laced, around the shin. Press your tailbone and
lower back toward the ground. Hold for 15
seconds and switch sides.


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Dr. Oz's 20-Minute Workout - Oprah.com http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?

(Opens and balances hips)

Stand with your feet together and your hands on

Printed from Oprah.com on Sunday, May 20, 2012

http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?slide=3[20/05/2012 09:46:06 AM]

(Strengthens shoulders and arms)

Keep your feet together and lift your arms into

Printed from Oprah.com on Sunday, May 20, 2012

http://www.oprah.com/health/Dr-Ozs-20-Minute-Workout/print/1/?slide=3[20/05/2012 09:46:06 AM]