Men today have less and less time for exercise. Thankfully, Charles Atlas gave a simple 10 minute exercise routine inside a 1936 Physical Culture Publication. While 10 minutes might not be enough to get full benefits, it’s better than not doing anything and can keep you from turning into a wimp.
What’s great about this routine is that it doesn’t use any weights. Ready to get started? Let’s go!
Spine stretching. This helps keep your back flexible. Stand up and interconnect your hands behind your head. Bend down fast and connect your elbows to your knees. Repeat 12 reps.
Knee bends. Knee bends are perfect for working your butt, quads and hip flexors. Stand with your hands on your waist. Squat down all the way. Repeat until muscle failure.
Calf raises. Stand with your feet at less than shoulder width distance. Bring your toes up and lower yourself. Repeat until muscle failure. To make this challenge harder, do the exercise with your toes on a large book.
Push-ups. Put your hands on the floor at shoulder width apart. Lower yourself down and then rise again. Repeat until failure. Mix it up by widening and narrowing your hands.
Dips. Sit on the floor. Bring your feet up by putting them on a bed or chair. Lift and then lower yourself with your arms until muscle failure.
Leg raises. Sit with your hands behind you, propping yourself up and your legs straight out and together. Bring your legs up fast, until your body forms a “v.” Lower, then repeat until muscle failure.
Bicycle crunch. Another ab exercise that hits all the right muscles. Lie with your lower back flat on the floor. Bring your knees to a 45-degree angle off the floor and go through the bicycling motion. Connect your left elbow to your right knee, then switch to your right elbow and left knee.