Workout Wednesday: Jill Dailey's 10-Minute Full-Body Workout
Get the most out of your exercises with detailed tips from the founder of The Dailey Method.
Looking to shake up your fitness regimen? We've got influencers from the wellness world here to share their favorite workouts. Come back every Wednesday for a new exercise to try.
Who: Jill Dailey, Founder of The Dailey Method
Best fitness advice ever received: "Truly listen to your body and notice where your energy is at so you can use your workout to compliment or balance that energy. It goes against instinct a bit, but if you're tired, your body may need a more intense workout. If you're over stimulated or stressed, it may serve you better to do something a little more meditative. Match yin for yang vs yang for yang to help bring your body and mind to balance."
Favorite pre- or post-workout snack: "Green juice. My favorites are Bright Green and Liver Aid from the Juice Shop."
Favorite workout gear: "I am loving the line Alo right now! Alo goddess leggings and they make the best bras and tops with strappy backs."
Gym bag beauty essentials: "Josie Maran multitasking balm in Rosey and my Burn Bright Dailey mason jar water bottle to keep me hydrated."
Go-to Exercise: 10-Minute Full-Body Workout
"If I just have a limited amount of time to exercise these are my three go to's. They give you a really powerful and effective full body workout in under 10 minutes.
1. Straight Arm Plank - hold for 60 - 90 seconds
"This targets almost every muscle in your body but especially great for focusing on alignment, core engagement from the inside out and arm strength."
1. Place your hands shoulder distance apart, lining up the middle of wrist with the outside of your shoulder. Focus on hand foundation by drawing your hands energetically toward each other, pressing down into the forefinger and thumb mound and putting weight into all 10 fingertips.
2. Your feet should be hips distance apart with the big toe and pinky toe mound grounded down and outer ankles energized towards each other.
3. Once you’ve found foundation, your front body support comes from lifting your pelvic floor up, pressing your thigh bones towards the ceiling, pulling your abdominals in and up and widening your collar bones. Then layer on back body support by lifting through the center of your hamstrings into the base of your seat, breathing your ribs to the ceiling, reaching the back of your head towards the ceiling and the crown of your head forward to find length and ease in your neck.
2. Squat - three to four minutes
"This targets quadriceps, gluteals and hamstrings and is a great exercise to practice functional movement of stabilizing your spine in a neutral position as you move."
1. Begin with your feet slightly wider than hips distance apart with the toes angled outwards (think 1 and 11 o’ clock). Foundation through all four corners of your feet (big toe mound, inner edge of your heel, pinky toe mound, and outer edge of your heel).
2. Hinge at the hips as you bend your knees to sit into the squat (so that the angle of the torso mirrors the angle of the shins and your thighs are as close to parallel to the ground as possible), making sure to maintain your neutral spine position (natural curvature).
3. Do both large range of motion (full squat up and down) and small range of motion in your lowest position of tiny movements up an inch and down an inch.
4. Emphasize a little more weight in your heels to target the gluteals power on the upward movement.
3. High C-curve - two to three minutes
"This targets all four layers of the abdominal muscles and helps with spinal mobility."
1. Sit with your ankles, knees and thighs all the way together and hold on to the back of your legs.
2. Lengthen out your arms as you tip your pelvis under to lengthen out the low back and hollow out the waistline (you are moving from a neutral spine into spinal flexion). Maintain openness across the chest (so you are still neutral in your cervical and thoracic spine).
3. Do small movements of tipping the hips up and curling the ribs forward, working to get lower and more length in your back. Have a constant focus of pulling your abdominals inward or snapping your navel to your spine.
4. From there you can release the arms, do arm movements or spinal rotations for a greater challenge.