300 seconds of your day is all you need to help you on your way to a stronger, firmer body. Sounds unbelievable? It's true — these short workouts are tried and true. Take part in this five-minute full body workout.
Posted on fitness And tagged workout, fitness, plank, exercises, fit, fitness
You're probably familiar with the forearm support movements. But you could probably never imagine that a daily five-minute forearm workout could give you a flatter and firmer stomach. These 300 seconds of your day couldn't be put to better use and are easy to incorporate into your daily routine, just like brushing your teeth or styling your hair.
This five-minute forearm support full body workout uses some of the most effective core exercises to tone and tone your entire body. With multiple variations of forearm support, you can give strength and sharpness to various parts of the body, in particular the core, legs, back and upper arms.
Once you get used to the five-minute full body workout, you'll get better and better results for your body, posture, and even pelvic floor muscles. If you're a beginner, start off slowly and relaxed and gradually approach the five minutes. Always listen to your body, know your limits and set yourself achievable goals towards the full set.
1. Lie on the floor, face down with your hands directly under your shoulders. The hands should be naturally extended, directed forward, but never brought into position. Make sure your legs are straight behind you and the tips of your toes lift you up (not the level of your foot or you'll unnaturally overextend yourself).
2. Raise your upper body so that your body is in a straight line. Remember that we use the muscles of the middle of the body, so feel your stomach tighten and your buttocks squeeze.
3. Hold this for a minute and make sure you breathe naturally.
1. Lie on the floor, face down, with your elbows directly under your shoulders and your hands extended naturally. Make sure your legs are straight and fully extended.
2. Raise your upper body and make sure it runs straight from shoulders to ankles. Activate your abdominal muscles and squeeze your buttocks.
3. Hold the position for a short 30 seconds.
1. Return to the elbow forearm support position
2. This time, lift your right leg for 30 seconds, slightly higher than your upper body (if possible, don't force it).
3. Repeat with the left leg for another 30 seconds.
1. Lie on your right side and your right forearm on the floor at 90 degrees. Place most of your weight on your forearm, but be careful not to put too much pressure on your shoulder.
2. Make sure your face and body are facing forward and lift your body off the ground. If you have to put one foot behind the other to lift yourself, do so calmly, but try to hold them together for the forearm support.
3. Now slide your hips up towards the ceiling (or maybe the sky for outdoor lovers) and keep your chest up.
4. Stretch your left arm towards the ceiling and then gently place your left hand behind your head. Your elbow should hold the most weight with the side of your right foot closest to the ground.
5. Stay in this position for 30 seconds and make sure to breathe deeply.
6. Repeat on the left side of your body.
Here you repeat the first exercise, but since it is very short this time, your body won't shiver or get tired quickly. Hold this position for only 30 seconds this time - then there is only one minute left.
Repeat the elbow forearm support for the last 60 seconds of the five-minute full-body workout.
And you did it! In the blink of an eye — just five small minutes — you'll have all your body muscles trained for the day. Will we see you again tomorrow?
Posted on fitness And tagged workout, fitness, plank, exercises, fit, fitness.
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