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5-Minute Exercise for Firmer Body

Slow Training - belly fat model

Spring is just around the corner and I’m very excited about it. Picnic, food and flowers – can’t wait for it! But before that, I have to get back on exercising. After months of being lazy to move in this cold weather, I’m am facing with an extra weight and muscle loss – again. My weight is still on a safe zone, but having a flabby stomach is something that can no longer be ignored.

Slow Training - belly fat modelSomething like this or maybe even more. You already get the idea.
(Photo credit: Butz.2013)

So now I’m on a mission to start an exercise routine to get rid of it and gain more muscle strength. With this in mind, I looked back to the episode of “Tameshite Gatten” TV show which featured an exercise how to get rid of flabby waist and arms through slow training – exactly what I needed.


5-Minute Exercise For Firmer Body

Now let’s go right into the details. Here are the three exercises to help us resolve our problem. All three might be already familiar to you and you might have tried already but by applying the concept of “slow training” – to perform each move slowly – we’ll get better result.

Slow Squat (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Stand with your feet about shoulder width apart and your toes pointing slightly out.
2. For a span of 4-5 seconds, slowly lower your buttocks back down until your thighs are parallel to the floor. Try not to let your knees extend past your toes.
3. Stand up slowly and stop just right before completely straightening your knees, slightly bent.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

Slow Hip Raise (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Lie down facing up. Bent your knees, try to get your heels close to your buttocks as much as possible.
2. For a span of 4-5 seconds, slowly raise your hips until your body forms a straight line from your shoulders to your knees.
3. Now, slowly lower your hips and stop just right before your butt touches the floor.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

Slow Push-up (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Place your hands and knees on the floor.
2. For a span of 4-5 seconds, slowly lower your body as far as you can or until your nose is almost touches the floor.
3. Slowly push your body back up with your hands. Do not straighten your elbows completely.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

There it is, the three types of exercise that will help us to firm our stomach and arms. At first, it might take more than 5 minutes to complete all three but as you get used to it, you’ll get through it smoothly. Don’t be discouraged if you can’t make it right on your first try. I have tried it before and push-up was my weakness. It only means my arms are just too weak and definitely needs to be trained.

So guys, are you going to join me with my new mission? Let’s try this together and let me know how it works for you. I’ll keep you updated.

You may also be interested in these.
How To: Train your inner muscle in 30 seconds
How to make your own yogurt at home
Time to exercise: Finding gyms in Japan


One thought on “5-Minute Exercise for Firmer Body

  1. Hm. I’ve actually read about slow training before and I do something similar myself at the gym. I like it.

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