5 minutes to slim waist and thighs

Previously, you often heard that exercising for 30 minutes or more will help your body start burning energy, but with this 5-minute exercise, the secret lies in the rest time between poses. You can choose to do one of the two ratios: 30:30 or 50:10. If you alternate between these two ratios, the effectiveness of the exercise will be even higher.

30:30: Do as many sets of each pose as you can in 30 seconds, then rest for 30 seconds before moving on to the next pose. After completing all 5 poses, rest for 60 seconds if you want to do the moves again.

50:10: Do as many sets of each pose as possible in 50 seconds, then rest for 10 seconds before moving on to the next pose. After completing all 5 poses, rest for 60 seconds if you want to do the movements again.

1. Bridge pose

Lie on your back with your knees bent and the soles of your feet flat on the floor. Lift your buttocks so your body forms a straight line from your shoulders to your knees.

(a). Raise your right leg up and bring it towards your chest.

(b), hold for 2 seconds, lower your leg and repeat the same with your left leg. That's 1 rep.

2. Reverse bow position

Place your hands on the floor, hands farther than shoulder level, and lift your hips so that your body is almost perpendicular to the floor.

(a). From this position, bend your elbows to lower your body until your head almost touches the floor.

(b). Pause, then push your elbows back up to the starting position. That's 1 rep.

You can place both feet on a step or bench to increase the difficulty.

3. Chair-back position

Step your right foot forward and bend both knees to lower your body into a chair position.

(a). Bear down on your right foot and spring up, keeping both feet off the ground then immediately bring your right leg back and lower yourself into a chair position.

(b). Bear down on your left foot and push yourself back up to the starting position. That's 1 rep. If this feels a little difficult, you can put both feet on the floor each time you switch positions.

4. Cross-legged running position

Standing on both feet, step the left foot diagonally forward, knee slightly bent while the right foot is brought back and not touching the floor.

(a). Jump to the left, landing with your right foot and keeping your left foot off the floor.

(b). That's 1 rep. Jump to the left and continue switching legs as fast as possible.

5. T-shaped pose

Start in a push-up position: place your hands on the ground and use your strength to lift your body up.

(a). Keep both elbows straight and keep your weight in the middle, gradually shift your weight to your left arm and raise your right arm up toward the ceiling so that your body forms a T shape.

(b). Hold for 3 seconds, then return to the starting position and shift your weight to your right hand, and repeat. That's 1 set. If you want to increase the difficulty of the exercise, do 1 more push-up each time you shift your weight to the other hand.