Do you also want to be fit and stay in shape, but don’t have time to go to the gym regularly? With these simple exercises you can easily train at home and improve your endurance, strength and flexibility.
The best exercises to do at home
If you want to keep fit and get your body in shape, you don’t necessarily have to go to the gym. There are many exercises that you can easily do at home. Here are some of our favourites:
Running up and down stairs
Running up and down stairs is a great way to build your stamina and stimulate your cardiovascular system. Start slowly and then gradually increase. If you’re already a bit fitter, you can also try taking two flights of stairs at a time.
Squats
This exercise is ideal for the buttocks and thighs. Stand with your legs slightly more than shoulder-width apart and then slowly lower your body until your knees form a 90-degree angle. Then press back up until you are in the starting position. Do 10-15 repetitions.
Sit-ups
Sit-ups are ideal for the abdominal muscles. Lie on your back and stretch your arms upwards. Then straighten your upper body and try to touch your shoulders. Then slowly lower back down to the starting position. Do 10-15 repetitions.
Push-up
Push-up strengthens the arms and chest muscles. Lie on the floor and support yourself with your hands. Then lift your upper body and legs so that only your hands and feet are touching the floor. Hold this position for a few seconds and then slowly lower back down. Do 10-15 repetitions.
Leg raises
This exercise is ideal for the thigh muscles. Lie on your back and lift both legs so that they are perpendicular to the floor. Hold this position for a few seconds and then slowly lower back down. Do 10-15 repetitions
Plank
The Plank is an exercise for the whole body. It strengthens the arms, legs and core. Make sure you tighten your stomach and keep your back straight. Try to stay in this position as long as possible. If you are still a beginner, you can lean on your elbows or put your knees on the floor.
Lateral Crunch
This exercise is good for the upper and side abs. Lie on your back and support yourself with your elbows. Raise your pelvis and try to get as close to your elbows as possible. Be careful not to tilt your head forward or twist it – keep it straight! Breathe in and out deeply and tense your abdominal muscles.
No more excuses!
“I’m too lazy to go to the gym.” “I don’t have time.” “I’m not athletic.” These are just some of the many excuses we give ourselves when it comes to getting our bodies in shape. But what if we simply stopped giving ourselves excuses? What if we resolve to take our health seriously and finally do something for our bodies? It doesn’t have to be a big fitness programme. Even small changes in our everyday life can have a big effect.
Conclusion and motivation
Fitness exercises are a great way to improve yourself and stay in shape. If you exercise regularly, you can improve your endurance, strength and flexibility and thus increase your overall well-being. However, it’s not always easy to make yourself work out, especially if you don’t have much time. Therefore, it is important to motivate yourself and visualise the long-term benefits that exercising can have on your health. If you do fitness exercises regularly, you can improve not only your physical health, but also your mental health.