5 Minutes is All You Need

Lazy to lift some weights? Ride a treadmill? Or even exert some effort to last an hour-long exercise set? Well, get your bum out of that couch and stretch your arms & limbs because these exercise sets from The Fit Indian are not just easy, but they’re also 5-minute short! Curious? Just continue reading then!

1.       Glute Bridge (1 Minute)


The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body, specifically the butt and core muscles. It tones the glutes along with core, calves, hamstrings, flexors and lower back. In addition it is also an amazing back exercise that works as good as traditional yoga exercises for back pain. Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees. Now lift your right knee up towards your chest, wait a moment, lower it. Then do it to your other knee.


Photo retrieved from The Fit Indian


1.       Inverted Shoulder Press (1 Minute)

The inverted shoulder press is a unique exercise that effectively utilizes the body weight to tone the arm and shoulder muscles. Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet toward your hands and raise your hips to form an inverted “V”. Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position.

Photo retrieved from The Fit Indian


1.       Alternating Lunge (1 Minute)

Lunges are exercises that do not only tone and strengthen the leg, but also develop the muscles of the abdomen and lower back and enhances the stability of the core. It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge. Press through the heel of your left foot and return to the standing position.

Photo retrieved from The Fit Indian

1.       Skater Hops (1 Minute)

This is an amazing plyometric workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes. It helps in toning the lower body and correcting strength imbalances in the legs. Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent. Now, extend your left knee and ankle and jump forward towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg. 


Photo retrieved from The Fit Indian

1.       Rotating T Extension (1 Minute)

This power-packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads. Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely. Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”. Hold this posture for a few moments and return to the push-up position and repeat the same on the other side.

Photo retrieved from The Fit Indian'

Exercise wasn’t created just for people to have a rockin’ body that they could flaunt anytime they want to. Go and workout because it’s intended for you to have a healthy body, inside and outside. Do these exercises daily and you will see the improvement of your body. Get those fats of yours burning and confidently face this Summer, straight on!

-Precious Eunice P. Canlas




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