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3 Stay At Home Workouts That Are Just As Effective As The Gym

Whether you're not in a financial position to resume your gym membership, or you're adapting your life to fit exercise into your home routine, there are many effective workouts that can be done from the comfort of your personal living space.

Because: If you want to do something good for your body, you don't necessarily have to go to a gym. Many exercises can also be carried out at home - and best of all: the training is free!

All you need for your workout is just a soft pad, such as a fitness or yoga mat. This protects your joints and is overall simply more pleasant for the body. You can also add in additional training products, such as dumbbells, medicine balls and more - but these workouts don't require too much to still achieve results!

Home fitness exercises: #1 - The squat:
The squat is the absolute classic in strength training and is considered THE exercise with a knock-butt guarantee. As with every exercise, however, you should focus on the correct technique: read the individual steps carefully and, if necessary, look in a mirror to see whether you are performing the exercise correctly.

The squat is one of the simplest fitness exercises at home.

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 follows the squat by slowly bending your legs, pushing your buttocks back towards your ankles and walking towards the floor as far as possible. 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 scheme: 12 - 15 squats of 3 - 4 sets

Home fitness exercises: # 2 - The lunge
The second classic that we do not want to withhold from you is the lunge, also known as lunges in English. Hated by many athletes, the exercise is particularly effective for strengthening the glutes and quadriceps (anterior thigh muscle).

There are numerous home fitness exercises, one of which is the lunge.

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 of sides.

Important: Please make sure that the front knee is behind or at the same level as the toe. The upper body also remains straight during the entire 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 at all costs.
Set and repetition scheme: 10 - 12 lunges per leg of 3 - 4 sets

Fitness exercises at home: # 3 - pelvic lift
The pool lift is well known to many from the BOP area, but therefore no less demanding. The exercise is ideal for tightening the buttocks and thighs.

With the pelvic lift, you tighten your buttocks and thighs.

Training goal : 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: Of course, the exercise can rust somewhat in the long run. To increase the level of difficulty, you can either stretch one leg and leave it stretched out at the lift or bend one leg and place it on the thigh of the other leg with your ankle. With the pelvic lift, you tighten your buttocks and thighs.
Set and repetition scheme: 15 - 20 x pelvic lifts of 3 - 4 sets

[Featured Image Credit: Pexels]


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