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Position on the forearms, body in a straight line.
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Strengthens the deep muscles of the abdomen, arms and back.
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It helps to straighten your posture and improve your balance.
2. Squats with arm raises
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Classic squat, but with arms raised above the head.
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Activates the whole body: legs, buttocks, arms.
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Supports fat burning and improves spinal alignment.
3. Cat-Cow Stretch
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Yoga exercise: On all fours, alternately arch and round your spine.
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Increases flexibility and reduces tension in the lower back.
4. Superman
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Lie on your stomach and raise your arms and legs at the same time.
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Strengthens the back and buttock muscles and improves posture.
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Perfect if you work at a desk.
5. Marching on the spot with high knee lifts
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Intense pace, raise knees to hip height.
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It stimulates the circulation, burns calories and warms up the whole body.
Additional tips
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Exercise at the same time every day to develop a habit.
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Focus on quality, not quantity – accuracy over speed.
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Remember your breathing – calm, controlled inhalation and exhalation improves the effectiveness of the exercises.
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Drink water before and after training.
Effects you can expect
After just a few days you will notice the following:
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lighter body,
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better support of the figure,
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less lower back pain,
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Improve mood and energy.
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After a few weeks – with regular and healthy eating – the effects will also be visible on the scales and in the mirror.
Summary
You don’t have to spend hours in the gym to feel good about yourself. 5 minutes of targeted exercise every day can:
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improve your posture,
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Strengthen muscles,
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Speed up your metabolism
– and help you lose weight.
Start today. Your body will thank you.
-
Position on the forearms, body in a straight line.
-
Strengthens the deep muscles of the abdomen, arms and back.
Advertisement: -
It helps to straighten your posture and improve your balance.
2. Squats with arm raises
-
Classic squat, but with arms raised above the head.
-
Activates the whole body: legs, buttocks, arms.
-
Supports fat burning and improves spinal alignment.
3. Cat-Cow Stretch
-
Yoga exercise: On all fours, alternately arch and round your spine.
-
Increases flexibility and reduces tension in the lower back.
4. Superman
-
Lie on your stomach and raise your arms and legs at the same time.
-
Strengthens the back and buttock muscles and improves posture.
-
Perfect if you work at a desk.
5. Marching on the spot with high knee lifts
see continuation on next page
