Who knew that rags and a step stool could take your home workouts to a whole new level?
Who knew that rags and a step stool could take your home workouts to a whole new level?
Home workout queen Jaime Teo is living proof that abs aren’t just made in the kitchen. Attaining a taut bod can happen in the living room too. If standard bodyweight exercises are getting too easy for your at-home sweat sessions, you’ll love this challenging routine designed by Jaime herself. The best part? You can conquer this while waiting for your salmon dinner to turn golden brown. Multi-tasking at its best.
At a glance, these moves seem to target the core. However, do not be fooled. You’ll be getting a full-body workout, thanks to the considerable amount of balancing (read: quivering) involved. Don’t underestimate the power of common household items either. Doubling up as exercise equipment, they are just what you need to get your heart pumping a little faster, and your muscles burning a little harder. By the end of the workout, you’ll never see rags in the same light again.
The Plan
Do 10 good reps of these moves with minimal rest in between. Aim to complete at least two rounds, or as many as your time or energy permits.
Total Time
Approximately 20 minutes
You’ll Need
Two old T-shirts or rags
Step stool
1 STEP UP WITH KNEE RAISE AND TWIST
Works glutes, calves, hamstrings, core and obliques
Step left leg up onto stool [a]. As you straighten your left leg, bring right knee up high and twist torso so that your knee touches the opposite elbow [B]. Ensure chest is upright. That’s 1 rep. Do 10 reps before switching sides.
2 SLIDER SQUATS SIDE TO BACK
Works glutes, abductors, quads and hamstrings
Start by standing upright with left foot on a rag. Bend right knee and slide left leg horizontally to the left. Ensure left leg is straight and chest is upright. Raise arms out to the sides for balance [a]. Slide left leg back towards the centre, then backwards into a lunge, keeping right knee bent throughout [B]. That’s 1 rep. Do 10 reps before switching sides.
3 ELEVATED ELBOW-TO-KNEE HIGH SIDE PLANK
Works shoulders, obliques, core, legs
Start in high side plank position with right palm on ground and feet stacked on stool. Keep left hand next to ear for balance. Ensure wrist is directly below shoulder and body is in a straight line [a]. Bring left knee to left elbow for a side crunch [B]. Lengthen leg back to starting position. That’s 1 rep. Do 10 reps before switching sides
Scale down: Drop to your forearms with feet on the ground.
4 SLIDER PLANK TUCKS
Works triceps, core, hips, back and hamstrings
Start in a high plank position with each foot placed on a rag. Wrists should be directly under shoulders. Squeeze butt, tighten abs, and look forward to align neck with spine [a]. Draw knees in towards chest [B]. Lengthen legs back to starting position. That’s 1 rep.
5 SLIDER PLANK SIDE TO SIDE
Works triceps, core, hips, back, hamstrings and obliques
Start in a high plank position with each foot placed on a rag. Wrists should be directly under shoulders. Squeeze butt, tighten abs, and look forward to align neck with spine [a]. Draw knees in towards left hand [B]. Slide feet back to plank position, then draw knees in towards right hand. Lengthen legs back to starting position. That’s 1 rep.
6 BEAR CRAWL REACH
Works glutes, hamstrings, quads, calves, shoulders, back and forearms
With a step stool placed in front of you, start in tabletop position, lift knees slightly off ground with toes tucked under. Ensure shoulders are directly above wrists, knees are below hips, and back is straight [a]. Bring one hand up onto the stool, followed by the other [B], keeping core tight. Return hands to starting position, one at a time.
7 BEAR CRAWL STEP DOWN
Works glutes, hamstrings, quads, calves, shoulders, back and forearms
With a step stool placed behind you, start in tabletop position, knees lifted slightly off ground with toes tucked under. Ensure shoulders are directly above wrists, knees are below hips, and back is straight [a]. Keeping core tight, bring one foot up onto the stool, followed by the other. Knees should remain bent [B]. Bring feet back down to starting position, one at a time, in a slow and controlled manner.
8 SLIDER PLANK TO PIKE
Works triceps, core, hips, back, hamstrings Start in a high plank position with each foot placed on a rag. Wrists should be directly under shoulders. Squeeze butt, tighten abs, and look forward to align neck with spine [a]. Slide feet in towards hands, keeping legs and back straight throughout [B]. Slide back to plank position. That’s 1 rep.
PHOTOS PHYLLICIA WONG
ART DIRECTION RAY TICSAY
HAIR EILEEN KOH/HAIR PHILOSOPHY, USING KEVIN MURPHY
MAKEUP DOLLEI SEAH
