Fitness at home with three simple exercises: more movement in everyday life

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Of: sophia wred

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Exercising at home is not complicated and guarantees more exercise in everyday life. © Seva Levytskyi/Imago

In shape without a gym and without equipment? That works! These exercises make sports at home fun. Here we will tell you why this is so necessary and how you can also behave healthily in everyday work life.

Regular exercise and sports are important for the body. But more and more people are exercising less and less: A 2016 World Health Organization (WHO) study showed that more than 40% of adults in Germany do not exercise enough. In lockdown, the numbers have continued to rise.

According to the WHO, adults need 150 minutes of exercise or 75 minutes of vigorous exercise per week. For many it is not easy. The reasons for this are, among other things, the few nearby sports facilities, lack of time or uncertainty during the exercises. The following fitness exercises are simple and effective. You don’t need any equipment, gym or weights to do it. All you need is a sports mat. A mirror is optional but helpful – you can use it to check your posture initially.

Attention: If you have injuries or discomfort, clarify with your doctor what type of training is suitable for you.

Before starting the exercises, you should warm up: how to protect your muscles and joints. For example, do jumping jacks or jump rope for a minute.

Exercise 1: Practice pelvic raises at home

  • Lie down on your mat.
  • The arms are on the ground next to the body.
  • Bend your knees.
  • Keeping your core muscles tight, lift your buttocks: your thighs and upper body form a straight line.
  • Hold for a few seconds, then lower your glutes until they’re almost on the ground.
  • Repeat this process 10 times, take a short break and repeat the entire set once or twice.

Pelvic lifts train your thighs and glutes. If the exercise is too easy for you, alternately lift and straighten your legs while your body is lifted.

Exercise 2: On all fours: exercise at home without equipment

In the following exercise, you not only train your whole body, you also work on your body tension and balance.

  • Stand up straight at the end of your mat and lean forward.
  • Place your hands on the floor and distribute your body weight on your hands and feet.
  • Your feet remain firmly on the ground. Step forward with your hands until your body is straight (push-up position). The arms are outstretched. Hold the position briefly and breathe calmly.
  • Now slowly return to the starting position on your arms.
  • Repeat the process five times.
The push-up position is important for exercises 2 and 3.
A man is in the push-up position while exercising at home. © Uwe Umstätter/Imago

Exercise 3: The burpee – to get out of breath

When doing a burpee, the rhythm goes up. The exercise also includes a jump. Listen to your body and don’t strain your joints too much.

  • Start in push-up position: your arms are straight on the floor, your body is straight.
  • Do a pushup.
  • If you push yourself up, jump forward.
  • This is immediately followed by a stretch jump, which you use to jump. Stretch your arms up as far as possible.
  • Repeat this process 10 times. After a set, take a short break. Repeat the sentence three times.

More movement in everyday life: routines for work

If you can’t always manage to train at home, you can incorporate a few important minutes of exercise into your daily work:

  • Use the stairs instead of the elevator
  • Get up and move while talking on the phone
  • Walk or bike to work
  • A walk during the lunch break

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