In the 21st century, our speed of life grows rapidly, and sometimes we do not have enough time for us. At the same time, our health deteriorates in the consequence of poor ecology, malnutrition and constant stress.
Our sedentary lifestyle leads to obesity and cardiovascular disease. The fitness industry offers us short workouts to help you bring your body into shape in a short period of time. The problem is that most of them are completely useless and are typical promotional tricks that will never help you.
If you're tired of endless attempts to lose weight and useless exercises, our article is for you. Our workout differs from the others as its effectiveness is confirmed by scientists. All exercises are created to strengthen the muscles of the torso and will take you no more than 7 minutes. They are easy to perform and do not require special equipment.
#1. Mountain Climbers
- Place your hands flat on the floor, shoulder width apart.
- Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
- Your body should be in a straight line, with your weight supported on your hands and toes only.
- Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
- Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
- Continue alternating in this manner for the desire amount of time.
#2. Hip Raise with a swiss ball (you can do usual bridge move, without a swiss ball)
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- Place a Swiss Ball on the ground with the blue rubber side facing up. Lie on the ground and place your right foot on the rubber part of the Swiss Ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
- With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly, lower your body towards the ground but do not lie back down until the end of the set.
#3. Leg Circles
- Lie on your back. Extend hands straight above towards the ceiling. Bring your leg up. Exhale and bring hips off the floor.
- Begin by extending one leg forward. The foot should be hovering just above the ground.
- Pause then return the leg to it’s starting position while extending the opposing leg. Keep alternating legs while maintaining a tight core.
#4. Windshield Wipers
- Lie on an exercise mat, keeping your back flat with no arching of the spine.
- Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
- Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
- As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
- Pause briefly, then rotate to the other side without pausing in the start position.
- When you have rotated to both sides, that is one repetition.
- Repeat for the desired number of repetitions.
#5. Opposite Arm and Leg Raises
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
#7. Mason Twist
- Sit on an exercise mat with your legs fully extended and your upper body upright. Cross your ankles and raise them off the floor slightly. Bend your knees towards you slightly.
- Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and almost touch the hands on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so.
- Repeat the same movement, this time to your right side, again exhaling as you do so.
- Return to start position and repeat.
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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