Our 5-minute power workout
The positive part about this workout is that it is quick due to the intensive nature of the exercises. You can get a lot done in a short amount of time here. The training is not only effective, but also novel, with a variety of new exercises that are both effective and enjoyable.
That is how important a strong core is
You train for 15 minutes three times a week, doing two sets of 12-16 repetitions per exercise and body side. Our workouts help to strengthen the straight abdominal muscles, which help to prevent a hollow back and maintain a good posture. The oblique abdominal muscles are also strengthened, resulting in more mobility and a better overall sense of the body. Other zones are also worked on: the back, buttocks, and legs.
Important: perform all exercises on the floor, preferably on a non-slip, soft surface, slowly and deliberately. During each exercise, concentrate on your abs and keep them tight. Always maintain a normal breathing pattern; do not force or hold your breath. Also, schedule non-training days in between sessions; muscles build during these times.
Weight Loss Exercise # 1: Curl Up
This is how it works: Bend your legs while lying on your back. With your hands facing down, place your arms next to your torso. Then, from bottom to top, carefully roll your body up until your bottom is towards the ceiling. Keep it brief. In this position, the upper and lower legs make a right angle. Then slowly lower yourself again.
Important: Make sure that your head always remains on the floor.
Weight Loss Exercise # 2: Back Briefly
This is how it works: Raise and hold your upper body from a supine position. Bend your arms and clinch your fists at shoulder height. Then, with your toes pulled up, lift your lower legs and bend them parallel to the floor. Short movements are used to lean the upper body back and then straighten up, while the knees are pushed away from the body and pulled back up. Keep your lower legs parallel to the ground at all times.
Important: Lean back and straighten your upper body only in short movements and with tight abdominal muscles.
Weight Loss Exercise # 3: Edge
This is how it works: Lie down on your back with your arms next to your torso, separate your upper body from the floor, and tighten your abdominal muscles. Stretch your legs to the ceiling and then slightly lower them to the floor. Stretch your toes to the tips of your toes and widen your legs to hip-width apart. With your arms straight and thumbs up, bring your palms together in front of your body. Then, in the air, make two edge strokes, first next to the right outside of the leg, then between the legs, and finally next to the left outside of the leg, with your arms straight. Move the hand's edges in a controlled and brief manner.
Important: Make sure that the lower back is always firmly on the floor.
Weight Loss Exercise # 4: Sitting Straight
This is how it works: Lie on your back, bend your left leg on the floor. Raise your upper body, but only enough so that your lumbar spine is still in contact with the floor. Extend your right leg towards the ceiling and stretch your arms out next to your body. The hands are now next to the hips, the palms facing the ceiling and the thumbs outwards. Then slowly straighten the upper body, at the same time lowering the elongated leg without placing it on the floor. Finally, while sitting, pull your upper body a little forward, while stretching your arms forward at shoulder height. Then lean your back and stretch your right leg towards the ceiling again.
Important: do the exercise quickly but in a controlled manner.
Weight Loss Exercise # 5: Cross Pull
This is how it works: Lie on your back, bend your left leg and place it on the floor. Extend your right arm straight away from your body at shoulder height and place it on the floor. Bend your left arm and place your left hand under the back of your head. Extend and lift your right leg up to the toe. Now bring the elbow of the bent arm to the opposite leg. Then let the upper body and legs sink back to their starting positions.
Important: Carry out the twisting of the upper body consciously and slowly.
Weight Loss Exercise # 6: Long Line
This is how it works: Forearm support with elongated legs. The elbows are under the shoulders. The back, bottom, and legs form a straight line. Stand on your toes and place one foot on the other. With the help of the lower foot, the whole body is pushed a little forward and back again.
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