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The 90 Seconds Rule: Simple But Effective Exercises for the Lazy
The desire to lose weight is often lost due to the need to “do three sets of 30 reps.”
American coach Pete Sequa figured out how to solve this problem. He created a short and effective fitness program: each exercise only needs to be done for one and a half minutes. You can get slim now much faster!
Exercise No. 1
To complete this exercise, you will need a pair of 2–3 kg dumbbells. Stand straight with your feet shoulder-width apart. Spread your arms with dumbbells to the sides (as shown in the photo) and bring your shoulder blades together.
Within 30 seconds, swing your arms up and down: lower it a couple of centimeters, and then with effort raise it back. After half a minute, turn your hands with your palms forward and swing them again, but now in a forward and backward direction (30 seconds). Without stopping, turn your hands palms up and again make oscillatory movements. Don’t slouch! This exercise strengthens the muscles of the arms (learn about the complete set of exercises for beautiful arms), but also the back.
Exercise No. 2
This exercise will help strengthen the muscles in your thighs and glutes. Stand with your feet shoulder-width apart and spread your arms out to the sides – this will help you maintain balance. Start squatting (as shown in the photo), but do not drop sharply down, but linger somewhere in the middle. Stay in this position for 10 seconds.
After that, lower yourself another 10-15 centimeters and again do not move for 10 seconds. Return to the starting position and repeat the exercise for one and a half minutes. Keep in mind that if after this you do not feel fatigue in the muscles, then you should do slightly more difficult exercises for the buttocks.
Exercise No. 3
Lie on your back, spread your arms to the sides and place them on the floor, palms down. Now pay attention to the legs: they should be straightened and brought together.
Raise your legs a few centimeters from the floor, slightly turning them to the left (as shown in the photo), and hold them in this position for 10 seconds. Then, without lowering your feet to the floor, turn them to the right and freeze again for 10 seconds. Alternate leg turns for 90 seconds. This exercise is great for strengthening the abdominal muscles.
Exercise No. 4
To complete this exercise, you will need a fitball and two dumbbells. Sit on the ball, as shown in the photo: the head and shoulder blades lie on the fitball, arms with dumbbells are extended, legs are bent at the knees, forming a right angle.
Raise your straight arms above your head, and then begin to slowly lower them, returning to their original position. Hold your hands for 5-7 seconds every 15 centimeters. Then lift them up again and slowly lower them again. This exercise works your triceps, thighs, and chest muscles and strengthens your hamstrings.
Exercise No. 5
The next exercise is to strengthen the muscles of the legs, giving them the perfect shape. Stand so that your left leg is behind your right, and the distance between them is about 50 centimeters. Lower your arms with dumbbells along your torso.
Bend your knees while squatting. The left knee should “stop” 15 centimeters from the floor. Freeze for 10 seconds, then lower yourself another 10 centimeters (as shown in the photo) and again do not move for 10 seconds. Return to starting position. Try to do as many reps as possible in the 90 seconds allotted. By the way, a similar exercise is practiced by Lady Gaga.
Exercise No. 6
For the last exercise, you will need dumbbells and a fitball again. Lie on the ball with your stomach, rest your toes on the floor, lower your hands with dumbbells down.
Spread your arms out to the sides (as shown in the photo) so that they form a straight line with your shoulders. Hold this position for 10 seconds. Bring your hands down quickly, spread them again and freeze again. Repeat the exercise for one and a half minutes.