There isn’t a better time to start thinking about getting in shape than the beginning
of a new year, is there?
We’ve all made promises to ourselves, and it’s high time we tried to stay true to
our word.
Don’t worry!
Bright Side is here to help you!
These 5 simple exercises take less than 5 minutes and can help you get rid of excess
weight very quickly!
Sounds incredible?
Not at all.
You can give it a try for yourself while watching the video as you do not need any special equipment
for this workout.
All you need is a bit of self-discipline.
Exercise #1.
Plank Plank is an excellent exercise for your abs.
• Prop yourself up using your hands and knees, then stretch your legs until you’re
supporting your weight with the tips of your toes and your elbows.
• Stretch your abdominal muscles and pull your legs up a few inches, one at a time.
• Repeat for a full minute.
Let’s give it a try?
I’ll give you a minute.
Ready?
Go!
Let me run you through the benefits of this exercise while you plank.
If you include this exercise in your daily routine, you will gain strength, improve your
posture, and stimulate your metabolism.
Also, you will work several muscle groups.
Keep in mind that you shouldn't bend.
Keep your back straight.
Moreover, this exercise affects our nervous system.
It stretches and relaxes muscles which are usually stiffened due to stress, creating
tension throughout the body.
Planks help to get rid of anxiety and symptoms of depression, but only if you make them part
of your daily life.
You’re doing great!
Only five seconds left.
5.
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1.
Well done!
Exercise #2.
30-60-90 This one is perfect for your abs and legs.
• Lie on your back with your hands under your head and your legs together.
• Pull up your legs to an angle of 30 degrees without bending them.
• Strain your abdominal muscles, but don’t bend at the waist.
Breathe deeply three times while in this position.
• Increase the angle to 60 degrees.
• Stay like this, breathe deeply three more times, and then increase the angle again to
90 degrees.
• Keep this position.
Then you should repeat the same procedure backwards.
Don’t forget to flatten your waist.
Here is your half a minute.
Lie on your back.
Pull up your legs to an angle of 30 degrees.
Breathe deeply three times.
One, two, three.
Then increase the angle to 60 degrees and breath three more times.
One, two, three.
Then increase angle again to 90 degrees and keep the position.
Then repeat it backwards.
Exercise #3.
Cobra position This exercise strengthens your buttocks, thighs,
and back.
• Lie on your stomach with your feet together • Bend your arms at the elbows, and prop
yourself up on your hands at a straight angle.
• Breathing in, carefully bend at the waist and pull up your torso while holding your
head up a bit.
You should stay in this position for 30 seconds, then lower your body while breathing out.
Let’s begin!
Apart from being good for your spine, this exercise can also stretch your back, abs,
the back of your hips, and your buttocks.
Also, Cobra Pose helps increase the lung volume, stretch the thoracic muscles, strengthen your
abdominal muscles, and improve your posture.
Only 10 seconds left.
10.
9.
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5.
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3.
2.
1.
Well done!
Exercise #4.
Grasshopper This one is great for your buttocks and hips.
• Lie on your stomach with your chin on the floor.
• Place your arms at your sides and make fists.
• Stretch out your legs and feet as much as you can.
• Breathing in, slowly raise your legs one at a time, and then lower them again while
breathing out.
I’ll give you 15 seconds – keep going till the time runs out.
Well done!
And you’re on to the last exercise!
Exercise #5.
Candlestick • Lie on your back with your legs bent at
the knees and pressed to your chest.
• Slowly stretch your legs up while propping your lower back on your arms.
You should maintain this position for 30-60 seconds.
For a start, let’s perform this exercise for 30 seconds, ok?
Ready?
Go!
This simple exercise is perfect for your abdomen.
If you perform these 5 exercises regularly, your whole body will transform within a month!
Also, don’t forget you should always combine these with a healthy diet!
How are you doing there?
Only ten seconds left.
Ten, nine, eight, seven, six, five, four, three, two, one.
Well done!
Remember that the workout should make you feel energized but not exhausted, so don’t
overdo it in the beginning.
Have you ever tried these exercises before?
How did they work for you?
Share your experience in the comments below the video!
Don’t forget to hit the like button and click subscribe to stay on the Bright Side
of life!