1. For buttocks and legs: squats
They are considered a quintessential fitness classic and should be known by almost everyone: We are talking about squats, also known as squats. These strengthen the entire lower body, that is, especially the legs and buttocks. Since the energy and oxygen requirements for this exercise are quite high, a lot of calories are burned by squatting.
How to squat:
- you stand tall Your legs are hip-width apart. You can cross your arms in front of your chest or stretch them out in front.
- Bend your knees and squat down. She tightens her stomach and pushes her buttocks back, as if you are about to sit on a chair.
- Hold briefly at the lowest point, then straighten up again.
8-10 reps, 3 sets
Beginners should keep in mind: When squatting, make sure your knees don’t drop out. Beginners also often have difficulty keeping their back straight and bending slightly. To prevent this, it helps to build up a lot of abdominal tension. The correct position of the feet is also important: make sure that the heels remain on the ground, otherwise you will hurt your knees.
Tip: To perform the exercise correctly, you need to do fewer repetitions, especially as a beginner.
You can also find more helpful tips here: 5 Beginner Squat Tips >>
2. For the abs: sit-ups
Many people want a flat and defined stomach. For this reason, crunches should not be missing as a popular abdominal exercise: this is where the abdominal muscles are burned!
How to do sit-ups:
- You lie on your back on your fitness mat. The legs are placed at a 90-degree angle, and the hands are clasped behind the head or brought to the side and placed on the temples.
- Using your core strength, push your upper body up, not fully straightening and lifting your back off the mat.
- Hold briefly at the highest point, then carefully lower back down.
8-10 reps, 3 sets
Beginners should keep in mind: It’s easy for beginners, in particular, to “hang on” to the head and pull up instead of using the strength of your torso. Please do not do this, this will put pressure on your cervical spine and could seriously injure you.
3. For the back: Superman
Fitness beginners in particular initially focus on “problem areas” such as the stomach, legs, and buttocks. Therefore, the back is quickly neglected. A trained back is not only very attractive, but also helps prevent back pain and improve posture. The Superman is a great exercise for beginners because the movement is particularly easy to perform.
This is how Superman walks:
- You lie face down on your fitness mat. Arms and legs are stretched out. Your head is an extension of your spine. The gaze goes to the ground.
- Raise your arms and legs in the air at the same time. Keep your shoulders down and don’t pull them toward your ears.
- Hold the position for a few seconds, then lower back down in a controlled manner.
8-10 reps, 3 sets
Beginners should keep in mind: With this and all other exercises, remember that you always do them consciously and evenly. When going up, don’t use too much momentum and avoid jerky movements.
4. For arms and chest: push-ups with support
Push-ups are a true exercise for the whole body. Of course, the strength in the arms and chest play a role, but to do push-ups correctly, the whole body must be under tension. However, beginners often find it very difficult to do their first push-up. But if you practice with the compatible variant first, you’ll quickly develop enough strength to do real push-ups.
This is how supported push-ups work:
- Kneel on the floor and drop slightly forward onto your outstretched arms.
- Your knees and both palms are the only points where you touch the ground.
- Squeeze your abs and glutes and do a push-up with your chest out.
10 reps, 3 sets
Beginners should pay attention to this: Your bent elbows should not be pointing out, but along your body towards your feet. If your elbows swing out, you put too much stress on your shoulder joints. This can sometimes cause pain.