If you are short on time when on a very tight schedule, it can be difficult to allocate more time to engage in workouts at the gym or home. However, that should not be an enough excuse. There is much you can do with just as little as 5 minutes. Your main focus should be on your lower-body legs and butt since those are the only body parts containing about 60% of your muscles. The key to these exercises is to improve* the efficiency of these muscles.
Here are five moves you should make the hardest you can with each taking 50 seconds followed by a 10-second break as you get prepared to make the next one.
To make the Glute Bridge hardest possible, you are supposed to raise one of your legs as high as you can while standing on the other one. Ensure the standing leg is straightened enough and hold on to this position for 25 seconds. Do the same for the other legs. If you prefer, also raise your arms as if they are pointing straight up or lift your toes off the ground while ensuring* that you maintain balance throughout the whole exercise.
Dumbbells can be great in working out especially if you are on a tight schedule or short time. You are simply required to grab the heavier-weight dumbbells as you swing your arms forward. It can be challenging if you go for the heavy dumbbells but find out the best load you will be comfortable working with. It is worth noting that the heavier the dumbbells, the greater the benefits. It is suggested that you should use the heaviest load you can because the workout only lasts for 50 seconds.
Alternating Curtsy Lunge
This happens to be one of the best butt exercises you can engage in. While standing with your feet hip-width and arms bent, hold the weights in each hand in front of your shoulders ensuring* that the palms are facing down. To perform a curtsey lunge, cross your right leg back and on a diagonal behind your body, while bending both your knees about 90 degrees, as you extend your arms over your head. Go back to the starting point and repeat the same on the other side. Continue alternating until the 50 seconds are over.
Low Sumo Squat
Squats are compound exercises that work several groups of muscles at the same time. Low sumo squat helps in increasing* the size of your muscles as well as their strength. When you are doing a sumo squat, you should ensure that your feet are in a wide stance while your toes are turned out at an angle. You should then lower yourself down while holding the heavier weight by bending your knees until your thighs are parallel to the floor. You should then rise back steadily to the standing position and repeat until 50 seconds are over. It is worth noting that when performing low sumo squats, you should not let your knees move past your toes when lowering your body.
To perform Iso-Explosive Squat Stand with your hands placed behind your head while pulling back your elbows such that they are in line with the rest of your body. You should then push your hips back as you bend your knees down into a squat position to a point where your thighs are parallel to the floor. Stay in this position for five seconds before explosively pushing off the ground as if you are trying to jump up highest possible. Softly land and return to the starting point and repeat as necessary.
- When performing these exercises, always ensure that you are in light sports attire.
- Avoid taking rests when working out on a particular exercise. Instead, take 10-second breaks before switching from one exercise to the next.
- Ensure that your back remains straight as much as possible.
- As you lower your butt and bend the knees, resist the urge to move your knee forward, especially when performing the squats. Instead, work as if you are sitting down on a chair.
Most of your muscles are located in your butt and thighs. These should be the main points of focus when you have limited time to exercise. By engaging in the above workout routine, it’s a sure way to strengthen and build muscles in the most critical areas of your body. The best thing about this routine is that it won’t cost you much time, yet it is effective in giving you a strong and firm physique. Also, it focuses working out several groups of muscles in your lower body that are necessary for maintaining your balance. Start it out with day and enjoy a host of benefits if you stick to the routine on a regular basis. Don’t forget to engage in other workouts that target your upper body as well.