It doesn't have to be a marathon: exercise can be done anywhere, including at your workplace, refrigerator, and sofa - and even while having fun. The neck hurts, and the hips are stiff: it's time to get some exercise!
Unfortunately, this is often forgotten at home; we walk fewer steps than we do at work, and it is often difficult to get the confidence to go to the gym.
It's no problem! We offer a great home workout that can improve your abs, legs, and buttocks. Our recommendation is as follows: Hold static exercises for 20 seconds before doing dynamic exercises 10 times per side for a total of three times. Increase the intensity of your workouts as you progress.
Workout for the Home Office: Exercises
1. Russian Twists
are extremely popular, particularly for the lateral abdominal muscles. Sitting on the floor, leaning your upper body backward (notice, straight back!) instantly develops abdominal strain.
- The legs can be placed on the floor with the heels down (for beginners) or held in the air (for more advanced) (advanced).
- Then turn your upper body as far to the side as possible, and the view will follow. This is an excellent exercise to do later when you want to practice with weights.
2. climbers of mountains
Anyone who wishes to successfully workout their complete body should invest in mountain climbers.
- While the rapid version is excellent for cardio, slower versions are also beneficial, particularly for the abdominals and core.
- The exercise works a variety of muscular groups while also improving stability. The typical push-up position is the beginning point.
- The knees are now alternatively pushed forward. This can be done straight, sideways, or crosswise; a combination is always beneficial.
- In this manner, you can work on abdominal muscles that are in different positions.
3. the plank Planks,
forearm supports, or whatever you choose to call them, are an essential part of any abdominal-leg butt workout.
The exercise is a great all-arounder because it requires no equipment and allows you to see the benefits of consistent training.
While 20 seconds of planking might be a huge challenge for novices, professionals push it to the limit for minutes. By the way, George Hood of the United States of America is in the "Guinness Book of Records" for remaining in forearm support for more than eight hours (!). Support your forearms in a laying position.
- The elbows must be tucked beneath the shoulders, and the shoulder blades must be pulled outwards to form a tiny hill. Now raise your body so that only your forearms are visible.
- The entire body, especially the abdomen, legs, and buttocks, will be tense and straight as aboard. The butt is not stretched into the air, but the body does not sag either. The abdomen and buttocks are firm. Without moving, you now "only" have to fight against your own hog and hold the position.
4. Squats
Squats are a must-do if you want to get your legs in shape. Squats can be done in a variety of ways to avoid becoming bored and falling into a habit.
- The most important thing is to keep your back straight, push your butt out, and make sure your knees do not protrude beyond the tips of your toes or "tip" inwards, whether in a hip-width stance or with legs wide apart (so-called Sumo Squats) or in combination with a leap (so-called Squat Jumps).
- Stand with your legs hip-width apart on a level surface. Squat down until your thighs are parallel to the floor, then energetically bring your arms in front of your heart. Return to a standing position slowly.
5. a vessel
The yoga stance "The Boat," or "Navasana" in Sanskrit, is one of the most efficient core exercises, strengthening the deep abdominal and back muscles in particular.
To begin, sit in a comfortable position with your legs stretched and your back erect. Lift your legs and tilt your upper body slightly backward, using the strength of your abdominal muscles, to maintain a straight angle at the hips. Straight out in front of your torso, your arms are extended.
- Hold the position for around 20 seconds.
- Ensure that your back is straight and that your sternum is raised.
- You can also progressively lower your arms and legs to the floor to make the exercise more dynamic.
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