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Short Workout of Basic Exercises

A 5-Minute Workout Even Busy Girls Can Make Time For

Can you spare five minutes? Of course you can. This workout is just five basic exercises, 20 reps of each, done three times a day. Pick three times that work for you such as before getting in the shower in the morning, right before eating lunch at noon, and before hopping into bed at night. That's all, and you'll soon notice a difference in strength in your entire body.

1. Push-Ups

Source: POPSUGAR Studios
  • Come into plank position with your arms and legs straight, shoulders above the wrists. If this is too difficult, do this exercise with your knees on the floor.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
  • This counts as one rep. Complete 20.

2. Superman Lifts

  • Lie facedown on your stomach with the arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and the arms and legs lift several inches off the floor.
  • Hold for two seconds, and lower back down to complete one.
  • Do a set of 20.

3. Ab Pass

Photo: Jenny Sugar
  • Grab a block, and roll onto your back. If you don't have a block, use your shoe, or use nothing at all. Engage your core, and actively press your spine toward the floor.
  • Place the block between your feet, and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly.
  • Stop once your hands and feet are a few inches from the ground, then inhale as you slowly raise them back up, reaching for the block.
  • Grab the block with your hands, flex your feet, and lower your hands and feet again until they are a few inches from the floor.
  • Rise back up, and pass the block to your feet. This counts as one rep.
  • Complete 10 reps (which means lowering the legs 20 times).

Keep reading to see the rest of this five-minute workout.

4. Side Plank Leg Lifts

Source: POPSUGAR Studios
  • Start in a side plank position with the right hand and outside edge of the right foot pressing into the floor, flexed feet stacked.
  • Either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, slowly lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
  • Do 10 reps on each side for a total of 20 reps.

5. Sumo Squats

Source: POPSUGAR Studios
  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and exhale to bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Inhale to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep. Complete 20.
  • For an added punch, do 20 pulses in the lowered position.
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Andy15384565 Andy15384565 1 year
On the pushups, you're supposed to breath OUT as you straighten your arms, not inhale.
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