Exercises and fitness complement each other, and keep metabolism in order. In today’s fast-paced world, finding time is the most difficult thing for people, especially those residing in urban areas. If someone wants to develop an enviable physique, lean body, petite figure or muscular arms, it can all be achieved through these five-minute exercises. Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine – until today. Here’s our list of top 10 most popular five-minute exercises to get in shape and to stay fit.
10. Hindu Squats:
The squat is one of the most basic all-round fitness exercises that you can do to stay fit, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. There are many different types of squat. If you train for strength, squat using a barrel or holding dumbbells in your hands. If you want to train for endurance or cardio, use body-weight squats.
9. Hindu Pushups:
This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily push-ups into your routine. They work the chest, shoulders, triceps, back and abs. The key with push-ups is to incorporate different kinds of push-ups into one routine.
8. Squat Thrusts:
Squat Thrusts is another excellent all-body exercise. Many of us remember this exercise from gym class. Start out with your legs at shoulder width apart. Squat down as you place your hands on the floor just in front of your legs. Move into a pushup position. Bring your legs back into a squat position and return to a standing position.
7. Walking or Running Hills:
So you want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. Go and find hills in your area, and conquer them. Start in a modified pushup position with your butt slightly in the air. Get up on your finger tips and alternate your legs in a climbing movement. This will get your heart rate moving and help you to stay fit.
6. Pull-ups & Chin-ups:
Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of physical ability, as many common movements such as lifting require strong upper muscles. It’s wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pull-ups. And for men, the benefits of pull-ups and chin-ups cannot be emphasized enough: you will build a strong back and enviably muscular arms and most importantly stay fit.
5. The Plank:
This is a powerful isolation move used in Pilates and Yoga and it works with the abs, back, arms and legs as well as your internal abdominal muscles. To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a push-up position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold on in there for 30-60 seconds and repeat as many times as you can. You should begin by doing the plank on your knees and gradually work your way up.
4. Chair lifts:
No, you don’t have to pick up your chair, just sit and do this. If your chair has arms, move it back from your desk a little. Tighten your abs and lift your butt and legs off the seat using your arms. Do not lift your arms above your shoulders. Count to three, breathing in through your nose and out through your mouth. Lower yourself into the seat. This works your arms and your abs.
Stretching is a forgotten part of any exercise routine. Warm up by performing light cardio and joint mobility exercises before starting your stretching routine. If you experience burning, shaking or cramping in the muscles you are stretching, reduce the depth of the stretch and relax. Stretching is important at any age, but especially with children because their muscles and bones have not stopped growing yet. Stretching prevents injuries, improves athletic performance and encourages a healthy lifestyle.
2. Desk & Butt crunches:
You can work your abs at your desk or in your car. Tighten your abs as hard as you can. Lean forward just a little at the same time. You’ll feel it. Count to three and relax your muscles. You can take care of the “Secretary spread” by clenching your butt muscles as hard as you can. You can combine this with desk crunches. If someone wonders what on earth you’re doing, tell them you’re exercising to stay fit.
1. Neck and Upper Back:
Sit up straight and place your hands behind your neck. Lace your fingers together with your palms facing your head. While keeping your back straight, move your elbows back as far as you can. Hold for a count of three and then relax. Relax your neck by sitting up straight, shrugging your shoulders up as far as you can, and relaxing. Tilt your head from side to side and hold to a count of three for each side.