Fit in 10: Give Your Body a Workout in 10 Minutes

No need to spend 30 minutes slogging away on the elliptical or making the rounds on the weight machines.

This photo released by Livestrong shows a model doing a Plank which works the abs and core. To...

This photo released by Livestrong shows a model doing a Plank which works the abs and core. To perform lie flat on stomach with toes touching the floor. Place elbows directly under shoulders with forearms flat on the ground. Using the abdominal muscles, lift hips into the air until your body is parallel to floor. Squeeze glutes and brace abdominal's while holding a rigid plank position. Hold this pose for 30 seconds twice in a row.(AP Photo/Livestrong)

(AP)

Here's a 10 minute no-equipment program that works the entire body from Peter Park, fitness expert for LIVESTRONG.COM and Lance Armstrong's strength and conditioning coach.

Note: Park recommends doing the workout twice a day for better posture, a stronger core and a balanced body.

THE WORKOUT:

1. Chair Pose (This works the lower back, hamstrings): Stand with your feet 6 inches apart. Bend your knees slightly and push your hips back. Lift your arms up above your head as high as possible while looking straight ahead. Keep your weight on your heels. Hold the pose for 30 seconds.

2. Glute Bridge (For the glutes): Lie on your back with your arms at your side, palms down by your hips, knees bent at 90 degrees. Your feet should be six inches apart and flat on the floor. Push up through your heels to lift your hips as high as possible while squeezing the glute muscles. Hold for 15 seconds. Then lower. Repeat four times.

3. Plank (For your abs, core): Lie flat on your stomach with your toes touching the floor. Place your elbows directly under your shoulders with your forearms flat on the ground. Using your abs, lift your hips in the air until your body is parallel to the floor in a push up position. Squeeze your glutes and brace your abdominals while holding a rigid plank position. Hold for 30 seconds. Then lower. Repeat.

4. Back Extension (For the lower back): Lie flat on your stomach, your arms at your sides, with your legs extended straight behind you, heels touching and toes on the floor. Squeeze legs together. Press your elbows into your ribcage. Lift your hands off the floor. Raise your chest into the air while keeping your feet on the ground. Then lower. Do 2 sets of 15 repetitions. On the last rep of each set, hold the highest position possible for an additional 15 seconds.