With the right plan, training in your own four walls doesn’t have to be inferior to a gym workout. Because with your own body weight or some additional weights you can keep the training stimulus high.
Creativity is required to boost training at home or to increase intensity regularly.
If you don’t want to constantly buy new workout equipment, you can simply look around your house for useful items; some of them can be used to push workouts to perfection.
1. With a towel to increase tension
Would you like to have tension in the upper body? You can have it, even without a variety of home fitness equipment. Just grab a towel and go.
Hold the fabric under tension with both arms while performing exercises such as squats, lunges, or the jackknife. In the meantime, focus on the working muscles.
It doesn’t sound particularly demanding at first, but you’ll definitely feel the extra work in your upper body the next day. In addition to the muscles of the arms and shoulders, the upper back is especially strengthened.
The additional clamping work also requires core tension, which also benefits the abdominal muscles.
2. Cleaning cloth or skateboard as a slider
With so-called sliding pads, many intensive exercises can be designed, especially for the core. But even if you don’t have these pads at home, you can train in a similar way.
You can replace this fitness device with a slippery and fluffy cleaning rag or duster, comfortable socks or even a skateboard and enhance your workout.
What about deployments, for example?
- Start in a kneeling position on a mat, placing your hands on a cloth or something similar. Her back is straight and her torso is tight.
- Now slowly and in a controlled manner, push the towels forward with your arms outstretched. Try to get as deep as possible. The back always remains straight. Then slowly come back.
If you want to do this type of exercises with a skateboard in your apartment, it is best to put a thin and firm mat under it, this gives you more security and your neighbors will also thank you.
Alternatively, you can place your feet on the board and bring your knees off the board toward your chest.
3. Rowing at the dining table
Do you have a stable table at home? Wonderful! Then you have a versatile “trainer device” that you can use for rowing.
- Stand with your legs under the table, the edge is over your torso. Hold the edge of the table with both hands.
- Keeping your torso straight and stable, tuck your elbows into your torso until your chest is just in front of home plate. Return to the starting position in a controlled manner.
Important: Since you are pulling a lot of your body weight on a small area of the table, it is very important that it is solid and stable and that you test this carefully beforehand.
4. Let off steam on the wall
If your wall hasn’t been a part of your workout so far, it’s time to change that. After all, a lot of exercises can be done on a wall or in a doorway.
From handstands to wallsitting to mountain climbers, there are a number of exercises that you can modify with the wall. There are no limits to your creativity.
Tip: Since some dirt can collect on the wall when you touch it, you should train in a place that doesn’t always catch your eye.
5. Greater strength with a chair and a sofa
What the bench or box is at the gym, your chair or sofa is at home, at least for some exercises.
- The Bulgarian split squat, for example, can be performed beautifully in a chair: simply place your back foot on the seat and do a controlled lunge with your front leg.
- Hip thrusts can also be performed more intensely if you place your feet on the chair during the exercise, which is perfect for strengthening the back of your legs, including firm glutes.
- Do you want to demand a lot from your arms again? Then try tricep dips: Sit on the floor in front of the couch, place your hands on the edge, and press up and down in a controlled manner:
However, with these exercise variations, make sure the chair is stable. When you use your sofa, it is important that the edge is not too soft: your hands need some support.