In between work, chores and demanding children, we tend to neglect our bodies. If you’ve signed up for a gym but never really had time to go, then join the club. But don’t give up on your fitness goals just yet. When you’re short on time, what you need are quick, intensive workouts that are guaranteed to deliver results. These five moves will concentrate on toning different areas of your body and the best part is, they only take five minutes. The key to getting the most out of these moves is to rotate them daily. Pick one move to do every day for five minutes, so each part of your body gets a chance to be exercised.
1. Stiff-Legged Deadlifts
If you dream of a toned, perky derriere, then this move will become your favorite. It focuses on toning your hamstring muscles, which is essential for well-defined legs and glutes.
To do this move, you will need a pair of dumbbells, in a weight that isn’t too heavy for you to hold. Depending on your age and body weight, the weight of the dumbbells you’ll need will vary. Stand with your feet shoulder length apart and bend your knees slightly. Hold a dumbbell in each hand with your arms hanging by your sides. Making sure your back remains flat, bend forward, slowly lowering the dumbbells to the ground. Make sure only your body from the waist-up moves down with the dumbbells, all the while ensure your back doesn’t curve. Be mindful of your hamstrings and glutes and clench them while you do this move. Repeat for five minutes.
2. Shoulder Press Lunges
These lunges combined with a shoulder press will work out your glutes as well as your shoulder muscles. By doing this move for five minutes, you will be able to tone both these areas in just one move.
Start by standing with your feet at hip distance. Hold two dumbbells up directly in front of your shoulders. Your palms should be facing outward. Place one foot about three feet in front of you, doing a regular lunge. Make sure your heel doesn’t go any further than your knee. While you do this lunge, raise the dumbbell with your opposite arm upwards. Return to a neutral position and repeat with your other leg. Alternate between both legs for five minutes.
3. Dolphin Bench Extensions
Forget crunches, if you want lower ab definition, this is the move you need to concentrate on. Because this move also strengthens your lower back muscles, it makes you far less likely to sustain an injury later.
You can do this move either on a flat bench or on the floor. Lie face down with your feet shoulder width apart. Use your glutes and lower back muscles to lift your legs off the floor. Bring them back down and repeat this move for five minutes. If you’re using a bench, lift your legs only a few inches upwards.
4. Hip Thrusts With Triceps Extension
Most compound moves are difficult to perform if you’re not the best at coordination. However this exercise will tone your glutes and the backs of your arm in a very simple move. Your triceps are extremely important for toned, defined arms, so don’t neglect them.
Start by lying on the floor with your knees bent and feet shoulder-width apart. With a pair of dumbbells in each hand, bend your elbows and with your palms facing inwards, place them by your ear. Then slowly extend both your hands outwards above your head, while simultaneously lifting your hips and thrusting them upwards. Return to the starting position and repeat for five minutes.
5. Pike Planks
Why do a regular plank when you can supercharge it? Pike planks engage all the muscles of your core, perfect if you want a toned tummy (and who doesn’t?). They’re also a lot more effectively than crunches are because they workout larger muscle groups and lengthen them instead of bunching them together.
Get into a regular plank position and engage your core muscles the whole time. Raise your butt upwards to the ceiling and then lower them back down towards the floor again. When you raise your rear upwards make sure you head goes down. When you lower your hips back down again, raise your torso upwards. Make sure your core is engaged the whole time so you give all those muscles a good workout. Repeat this for five minutes.
