Workout: 7 quick exercises for more movement in the home office

smooth and effective
7 quick exercises for more movement in the home office

woman exercising on mat

Mountain climbers are considered a super effective exercise and can do without dumbbells.

© Prostock-studio / Shutterstock

It doesn’t have to be a marathon: you can also create movement between the desk, the fridge and the sofa, even with fun.

The neck hurts, the hips are a little stiff – it’s time to move! Unfortunately, this tends to get lost in the home office, our step count is lower than at the office, and getting up to go to the gym is often difficult. No problem! We have an effective home workout that strengthens your abs, legs, and glutes. Our suggestion: Hold the static exercises for 20 seconds, repeat the dynamic exercises 10 times per side, a total of three rounds. Increase from workout to workout.

Workout: Exercises for the home office

1. Russian twist

Russian twists are a hit, especially for the side abs.

  1. You sit on the floor, tilt your upper body (careful, back straight!) slightly backwards; this automatically creates tension in your stomach. The legs can be placed on the ground with the heels (beginners) or in the air (advanced).
  2. Then he turns his upper body to the side as far as possible: his gaze follows him. A great exercise to work out with weights afterwards.

2. Climbers

There is no way around mountain climbers who want to effectively train their entire body. While the fast version is particularly useful as a cardio unit, the slower versions are also effective, especially for the abs and core in general. The exercise uses many different muscle groups and trains stability.

  1. The starting position is the traditional push-up position.
  2. Now the knees are alternately brought forward. You can do it straight, sideways or crossed; a combination is always good. This is how you train your abdominal muscles in different positions.

3. Plank

An abs, legs, and glutes workout without planks, planks, or whatever you want to call it is incomplete. The exercise is super versatile, it does not require any equipment and the success of regular training can be observed beautifully. Because while 20 seconds of planks can be a massive challenge for beginners, pros take it to the extreme for minutes. By the way, the American George Hood is in the “Guinness Book of Records” – he stood in the forearm bracket for more than eight hours (!).

  1. Get into a lying position, supporting your forearms. The elbows should sit under the shoulders, the shoulder blades are pushed out so that a small hill forms. Now raise your body so that only your forearms and ten points touch the floor.
  2. The whole body, especially the stomach, legs, and buttocks, becomes tense and single like a board. The butt does not stretch in the air, but the body does not sink either. The stomach and buttocks are firm. When immobile, you “just” have to fight your own weaker bastard and hold your ground.

4. Squat

If you want to get your legs in shape, you can’t avoid squats (bent knees). In order not to fall into a routine and avoid boredom, squats can be performed in numerous variations. Whether standing with your feet hip-width apart or with your legs wide apart (so-called sumo squats) or in combination with a jump (so-called jump squats), the most important thing is: keep your back straight , push your butt out and make sure your knees don’t cross, your toes stick out and don’t “lean” inward.

  1. Stand on the flat floor with your feet hip-width apart.
  2. Now slowly lower yourself down until your thighs are parallel to the floor, dynamically bringing your arms in front of your heart.
  3. Slowly return to an upright position.

5. Boat

Yoga posture “The Boat” (“Navasana” in Sanskrit) is one of the most effective exercises for the core: it primarily strengthens the deep muscles of the stomach and back.

  1. First, sit with your legs stretched out and your back straight.
  2. Next, using the strength of your abdominal muscles, raise your legs and slightly tilt your upper body back so that you maintain a right angle with your hips. The arms are stretched directly in front of the torso.
  3. Hold the canister for about 20 seconds. Make sure your back stays straight and lift your sternum.
  4. If you want the exercise to be dynamic, you can also slowly lower your arms and legs to the ground and raise them back up.

6. Donkey kick

This exercise with the somewhat strange name is also excellent for the buttocks and legs.

  1. Get on all fours. The hands should be straight below the shoulders.
  2. Now lift one bent leg behind you and move your foot towards the ceiling as if you wanted to take a step up. Make sure your hips and back form a straight line.
  3. Lower your leg down without touching the floor completely.
  4. Then he comes back out with his leg bent.
  5. Repeat the exercise on both sides.

7. Downward Dog with Elevation

Downward Facing Dog is a classic yoga pose, slightly modified to strengthen the muscles in your arms and legs.

  1. First, get into actual downward facing dog: your arms are in front of your body and stretched out, while you support yourself with your hands on the floor.
  2. The legs are also stretched straight, which means that all the weight of the body rests on the feet and hands and your body forms a kind of inverted V.
  3. Extend one leg back and up so that it forms a straight line with your back and hands.
  4. Then push yourself forward into plank position and slowly pull your extended leg toward your chest at a 90-degree angle. If possible, bend your back so that you can touch the tip of your chin to your knee.
  5. Release the position by swinging your leg back and lowering back to downward facing dog.
  6. Repeat the exercise with the other side.


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