5 SIMPLE EXERCISES TO HELP YOU GET FIT IN NO TIME

| October 6, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Getting fit doesn’t have to be complicated or time-consuming. With the right exercises, you can achieve significant results in a short amount of time.

Whether you’re a beginner or someone with a busy schedule, incorporating these five simple exercises into your routine can help you get fit and improve your overall health.

So, let’s dive in and discover these effective exercises that require minimal equipment and time commitment.

Planks

  • Raise your body with your hands and knees, and then straighten your legs until you are supporting your weight with your fingertips and elbows (see image).
  • Stretch your abdominal muscles and pull your legs up a few inches, one at a time.
  • Repeat for a full minute. Without bending, and keeping your back straight.

30-60-90

  • Lie on your back with your hands under your head and your legs together.
  • Pull your legs up to a 30-degree angle without bending them. Tense your abdominal muscles, but without bending at the waist. Breathe deeply three times while in that position.
  • Increase the angle to 60 degrees. Hold this position, breathe deeply three more times, and then increase the angle again to 90 degrees. Hold this position.
  • Repeat the same procedure in reverse.

Cobra position

  • Lie face down with your feet together, bend your arms at the elbows and lean up on your hands at a right angle.
  • Breathing, carefully bend at the waist and pull up your torso while keeping your head slightly elevated. Stay in this position for 30 seconds, then lower your body as you exhale.

Grasshopper

  • Lie face down with your chin on the floor. Place your arms at your sides and place your palms on the floor. Extend your legs and feet as much as you can.
  • Breathing in, slowly raise your legs one at a time, and then lower them again as you exhale.

Candlestick

  • Lie on your back with your legs bent at the knees and pressing on your chest.
  • Gradually stretch your legs upward, while supporting your lower back on your arms. Hold this position for 30-60 seconds.