If you want to do something good for your body, you don't necessarily have to go to a gym (and right now, that's a challenge). Many exercises can also be carried out at home - and best of all: training is free!
We present you 10 fitness exercises for strengthening your body in the form of a training plan. Working our way up from our legs to our arms, in an effective 10 step workout.
Tip: All you need for your workout is a soft floor, such as a fitness or yoga mat. This protects your joints and is more pleasant.
Fitness exercises at home: the warm up
Before every workout - no matter whether strength training or endurance training - we must warm up. This ensures that your muscles warm up and your blood circulation gets going. These preparations ensure that injuries during sports are avoided. During the warm-up phase, you can, for example, run 1 - 2 minutes on the spot or do jumping jacks, mixed with a little walk around, then relax your muscles ready to start.
Fitness exercises at home: # 1 - The Squat
The squat is the absolute classic in strength training. As with every exercise, you should focus on the correct technique & form.
Read the individual steps carefully and, if necessary, look in a mirror to see whether you are doing the exercise correctly.
Training goal: Strengthening the front leg and buttock muscles
Training plan for home Exercise # 1: At the beginning you come to the starting position. To do this, position your feet a little further than shoulder width apart and stand upright. Your toes point forward, your chest is upright and your torso is straight. Your lower back is shifted into a light hollow back, no round back! You can extend your arms at shoulder height for stabilisation.
Squat: Now follow the squat by slowly and with a controlled bend of the legs, pushing your buttocks back towards your ankles and walking as far as possible towards the floor. In the end position, your thighs should be at least parallel to the floor and your lower legs should be vertical. The upper body is slightly bent. When moving, please make sure that your knees are behind or at the same level as your toes. Then you straighten yourself up slowly and in a controlled manner using the power of your heels.
Set and repetition guide: 12 - 15 squats of 3 - 4 sets
Fitness exercises at home: # 2 - The Lunge
The second classic is the lunge, also known as lunges. This exercise is particularly effective for strengthening the glutes and quadriceps (anterior thigh muscle).
Training goal: Strengthening the front leg and buttock muscles
Training plan for home Exercise # 2: To get to the starting position, stand about waist-wide, your body is upright. Your abdominal muscles are tense, your back is stretched out and your eyes are looking forward.
Lunges: Now take a big step forward (approx. 60 - 90 cm) until the front leg almost forms a right angle between the thigh and lower leg. From this position, bend your front leg and move your back knee towards the floor until your rear lower leg is parallel to the floor. Then you push your upper body up out of the force of your front leg and from there back into the starting position. Then change legs.
Important: Please make sure that the front knee is behind or at the same level as the toe. The upper body also remains straight throughout the exercise, the shoulders are pulled back.
Common mistake: A common mistake in the exercise is that the step forward is too short, causing the knee to protrude beyond the tip of the foot. This can put enormous strain on the knee joint and should be avoided.
Set and repetition guide: 10 - 12 lunges per leg of 3 - 4 sets
Fitness exercises at home: # 3 - Pelvic Lift
The pelvic lift is ideal for tightening the buttocks and thighs.
Strengthening the back of the thigh, buttocks and lower back.
Training plan for home Exercise # 3: In the starting position you are on your back on a mat, your legs are bent and your feet are roughly hip-wide. Your arms are on the side next to your body, the palms facing upwards.
Lift: You press your heels firmly into the floor and raise your pelvis in a controlled manner until your shoulders, pelvis and knees form a straight line. You remain in this end position for a few seconds before you return to the starting position by lowering the pelvis in a controlled manner. Then you repeat the exercise.
Increased level of difficulty: To increase the level of difficulty, you can either stretch one leg and leave it stretched at the lift or bend one leg and place it on the thigh of the other leg with your ankle.
Set and repetition guide: 15 - 20 x pelvic lifts of 3 - 4 sets
Fitness exercises at home: # 4 - Superman
Ideal for strengthening the back muscles, the movement is reminiscent of the flying cartoon character 'Superman'.
Simply, the exercise is nothing more than stretching your back while lying down.
Training goal: Strengthening the back extensor and the gluteal muscles
Training plan for home Exercise # 4: In the starting position you lie on your stomach on a mat. Arms and legs are each straight. You put your feet on the tips of your feet.
Superman: You are now lifting your legs and upper body up a few centimetres from the floor. Arms, legs and upper body always form a line during the movement. In the end position, only your lower abdomen and pelvis touch the floor, you stay in this position for a few seconds. Then lower your legs and upper body again until they almost touch the floor. Then you start the lifting movement again.
Set and repetition guide: 12 - 15 repetitions of 2 - 3 sets
Fitness exercises at home: # 5 - Crunches
What would a workout be without at least one abdominal exercise? Crunches are a standard abdominal exercise that will help you with your ab goals!
Training goal: Strengthening the straight abdominal muscles
Training plan for home Exercise # 5: First, get to the starting position by lying on your back on a soft surface. Your legs are angled at about 90 ° and your feet are up. The arms are angled at shoulder height and your hands lightly support the back of your head.
Attention: You work from the belly during the movement, your arms do not help!
Crunch: Now you 'crunch'. To do this, roll your head and upper body in a controlled and slow manner until yours have detached from the floor. You tightly tense your stomach, the elbows are brought together as you move forward. This position is held for a few seconds, then you lower your upper body again and repeat the movement.
Important: The stomach remains in tension throughout the exercise.
Set and repetition guide: 15 - 20 repetitions of 2 - 3 sets
Fitness exercises at home: # 6 - The Twist
Many neglect the oblique abdominal muscles in abdominal training. A six-pack without trained lateral abdominal muscles is not a real six-pack.
Training goal: Strengthening the oblique abdominal muscles, improving the ability to coordinate and balance.
Training plan for home Exercise # 6: In the starting position you are sitting on a mat, the legs are angled about 90 °. The feet are raised and only touch the ground with the heels. You cross your arms over your chest, your stomach is tight.
Twist: Now follows the torso rotation. To do this, the upper body remains slightly bent back. You will notice that the abdominal muscles are already under tension. From this position you turn the upper body to one side until the elbow is facing the knees. Then you slowly turn back to the basic position and change sides.
Important: You should definitely avoid a hollow back, because the back should always stay straight.
Set and repetition guide: 12 - 15 x per page with 2 - 3 sentences
Fitness exercises at home: # 7 - Pushups
Hardly any other exercise reflects physical fitness as precisely as push-ups. A pushup will increase your physical fitness because it addresses numerous muscle groups in the body at the same time.
In order to be really effective, however, you always have to pay attention to the correct technique & form during execution.
Training goal: Primarily strengthening the chest and shoulder muscles, secondarily strengthening the triceps muscles
Training plan for home Exercise # 7: For the starting position, you must first move to the push-up position. To do this, first place your knees on a mat and support yourself with your hands a little further than shoulder width in front of your body. The hands are approximately at the level of the chest. The fingers point forwards, the thumbs inwards. Now you raise your knees and put your feet on the tips of your feet so that your head, torso and legs are in a straight line. Only the hands and the tips of the feet touch the ground.
Push Up: Now the Push Up follows. To do this, bend both arms at the same time, the elbows point outwards and the upper body is slowly and carefully lowered until the tip of the nose almost touches the floor. Then push yourself up again until you find yourself in the push-up position (starting position). Then you repeat the exercise.
Important: The head and body form a line during the entire exercise (the head must not be taken back), your buttocks do not sag or are stretched upwards.
Tip: For maximum effect, you have to carry out the exercise with the largest possible range of motion. In other words: The lower the upper body is lowered to the floor, the more intense the effect.
Set and repetition guide: With hardly any exercise, you can increase yourself as wonderfully as with pushups. As an introduction, we recommend 5 - 8 repetitions of 2-3 sets.
Fitness exercises at home: # 8 - Dips
There are numerous variations of the dip. We have focused on the Arnold dips (named after Arnold Schwarzenegger). Also an ideal exercise for training during pregnancy.
Training goal: Strengthening the triceps and chest muscles as well as the front part of the shoulder muscles
Exercise plan for home Exercise # 8: In addition to a mat, this exercise requires additional training equipment such as a bench, a bed edge or a stable chair. In the starting position, you first sit on the edge of the seat and place your hands on the edge of the bench about wider than your hip. From this position, stretch out your legs and put your feet on your heels.
Dip: Now the dip follows. To do this, bend your elbows and lower your body straight towards the floor until your buttocks almost touch the floor. You remain in this end position for a moment, then you lift the body back to the starting position. Make sure your upper arms are close to your body.
Tip: As a beginner, we recommend that you first set up your feet so that your thighs and lower legs form an approximately 90 ° angle, thus relieving your triceps.
Increased level of difficulty: You can increase the level of difficulty of the exercise by placing your feet a little further away from the bench until your legs are completely stretched at some point and only your heels touch the ground.
Set and repetition guide: 10 - 12 repetitions of 2 - 3 sets
Fitness exercises at home: # 9 - Planking
The forearm support ('planking') is a super effective exercise, as it addresses numerous muscle groups in the body simultaneously. It is classed as a whole body exercise.
Training goal: Strengthening the core muscles (abdominal and back muscles), in addition, the shoulder and leg muscles are addressed.
Exercise plan for the home Exercise # 9: The forearm support begins on a mat on its stomach. Your legs are stretched out, your elbows are placed next to your body so that your upper body is supported on your forearms.
Planking: Now you raise your knees by tensing your abdominal and back muscles until your body forms a straight line. Your body only touches the ground with your forearms and toes. Your gaze is directed towards the mat. Your entire body is under tension. This position is held.
Tip: Your hands can either interlock or be placed parallel to each other. As a beginner, you can reduce the strain by first raising your knees. Important: Please make sure that the back is straight during the entire exercise and does not sag or form a hump.
Increased level of difficulty: If you want to make it difficult, you can try to stretch one leg in the air so that your weight is only on one leg.
Set and repetition guide: Beginners often find the exercise very difficult. A good training goal is therefore a time of around 20 - 30 seconds at the beginning. After that, you should increase to 60 - 90 seconds over time.
Fitness exercises at home: # 10 - Side Plank
The side forearm support (English 'Side Plank') is a sophisticated variation of the classic forearm support, which primarily trains your lateral abdominal muscles, but also addresses other muscle groups in the body and can therefore also be classified as a full-body exercise.
Training goal: Strengthening the core muscles, lateral abdominal muscles and improving the ability to balance and coordinate
Training plan for home Exercise # 10:The side forearm support begins by lying on a mat on the side, the legs are stretched, the left, upper leg is placed on the other leg. The toes point forward. You support your upper body on the right forearm, which rests on the floor at shoulder level. In the starting position, an outer edge of the foot, a leg, the hip and a forearm touch the floor.
Tip: You can extend your left arm to the ceiling to stabilise it or rest it comfortably on your hip. Side Plank: Now tighten your stomach, lift your pelvis and bring your upper and lower body in a straight line. You hold this position or you go to step no.3. (if necessary)
Lift: From the support, you can alternately raise and lower your pelvis. Your pelvis should not touch the floor. Important: When moving, you should make sure that the pelvis is straight and does not tip forward or back.
Tip for beginners: To reduce the load, you can first keep your knees up and later switch to your feet.
Increased level of difficulty: To increase the level of difficulty, you can stretch your upper leg straight up. This requires even more coordination and balance skills.
There you have it, 10 simple but effective exercises to do in the comfort of your own home!