With the following 5 exercises, you can complete an effective full-body workout using only your own body weight. The good thing about the exercises is that you can do them regardless of time and place. Just twenty minutes is enough to see long-term success and progress. You can also do the exercises while watching TV, brushing your teeth or cooking. You don't need any equipment to do the exercises, just a mat if you prefer. It is recommended that you incorporate your sporting activities every other day to keep fit and at the same time have enough time for regeneration. Muscles grow during breaks. This means that your body can only build muscle if it can rest.
1st Plank
Planks are now very popular and well-known and can be found on social media or in various fitness challenges. No wonder, because the exercise is highly efficient. As a beginner, you can train your entire abdominal and back muscles in just 30 seconds. Your muscles in your shoulders and arms also benefit from the exercise. Here's how it works: lie flat on the floor with your face down. Place your forearms on the floor parallel to your body. Pull your stomach in and tense it. Place your feet on the floor and push yourself upwards with complete body tension so that you are supporting your body on your feet and forearms. Your head, shoulders, stomach, buttocks and legs form a line. Your gaze is directed downwards. Hold this position.
2nd wall sit
Do you remember this exercise from gym class? Place your feet about hip-width apart one step away from a wall and press your entire back against the wall. Your arms hang down loosely during the exercise. From this position, slide your back down the wall until your knees form a 90-degree angle. You may need to slide your feet a little further forward. Press your entire back and especially your lower back firmly against the wall. Your knees should be pointing forwards. Hold this position for as long as you can or want to. A great workout for your leg and gluteal muscles.
3. squats
Squats, also known as squats, are one of the basic exercises in weight training and are incredibly effective for training the muscles in your legs and buttocks. Here's how it works: Stand with your feet hip-width apart. Your weight is supported by your entire foot, which remains in full contact with the ground at all times. Tighten your stomach and back. Keep your back straight throughout the exercise. Now bend your knees and bring your buttocks down as if you were sitting on an imaginary chair. Hold this position for a short moment before using your leg strength to push yourself back up to the upright starting position.
4. alternating leg raises while lying down
This exercise is essential for a simple yet efficient workout for the lower abdominal muscles. Lie on your back and hold your legs up at a 90-degree angle. Pull the tips of your toes towards your body and try to fully extend your legs. During the exercise, your arms should be stretched out parallel to your body or in a U-shape upwards next to your head. Press your entire back into the floor and tense your stomach. Slowly lower one leg to the floor in a controlled manner without putting it down completely and then raise it back to the starting position. The other leg remains at a right angle to your upper body. Repeat the lowering and lifting alternately with the right and left leg. Make sure that you don't perform the exercise with momentum, but with strength from your abdomen. It is also very important that there is no gap between your lower back and the floor when you lower your legs. Just before your back falls into a hollow back, you should stop the downward movement and raise your leg again.
5 Mountain Climber
The mountain climber exercise is an ideal full-body exercise. Similar to the plank exercise, you start in a lying position with your face down. Then push yourself up in a horizontal position so that only your palms and the tips of your feet touch the floor. The arms are stretched. This position is also known as a high plank. Your head should form an extension of your back. Place your feet about hip-width apart and now pull your knees alternately and as quickly as possible towards the center of your body, i.e. towards your elbows. Always keep one leg extended and the other bent. The exercise resembles a jumping movement. You determine the speed - the faster you pull your knees forward, the more strenuous, but also more intense and efficient the exercise is. Make sure that your back remains as straight as possible during the exercise.
Try out the tips & exercises straight away and incorporate them into your everyday life. Once you've started, you're guaranteed to find it easier! In addition to sufficient exercise, nutrition also plays a decisive role in your everyday well-being. Support your body with our cold-pressed juices & shots. You can also easily incorporate them into your everyday life and they provide you with many important nutrients and vitamins. Click here for the juices & shots!
