How to get in shape without a gym
2.11.2017
Translation: machine translated
Somehow you never feel really comfortable in your own skin, have a plan at the gym but still rarely or never go? Let me show you my favourite fitness exercises to do at home. Personal trainer approved!
Don't like gyms? I used to feel the same way. Then a personal trainer tortured me half to death for a year and got me my feel-good figure. After that year, one thing has stayed with me: You don't have to go to the gym to keep fit. All the training and exercises took place outside or in a simple room with a mat. So you can do it at home without an expensive membership or sophisticated equipment.
That's why I'm showing you my favourite home exercises that I've collected over the years. To achieve success, you should do them two to three times a week. To be honest: with my personal trainer, I always combined these exercises with running. However, I was rarely able to run for more than 3 minutes at a time. But still: the combination of strength training and cardio still works best.
The exercises are quite clearly designed for women. We just have slightly different problem areas than men. Exercises specifically for men and the highly coveted six-pack will follow in the next few weeks.
Tummy
I always have the most trouble training my stomach. It really hurts. And when you're lying on the floor like that, it's tempting to doze off straight away. But we should actually be exercising. It's best to put a mat on the floor like me so you don't get any bruises. It's too comfortable on the carpet, trust me.
Lay on your back, bend your legs and tighten your stomach. You should also raise your arms and tense them slightly to help you hold the position. Now slowly stretch one leg out until it is fully extended. Always keep your abdominal muscles tensed. Don't pull your knees too close to your stomach.
Relax and lie on your back with your arms behind your head. Tense your stomach. Lift your upper body a few centimetres off the floor and stretch your arms forwards. Raise your legs straight until the soles of your feet are pointing towards the ceiling. Lower your legs again, but do not rest them on the floor. Make sure that your lower back is on the floor the whole time.
Po
If you had to choose a single butt exercise, I would probably recommend the squat. It is the most efficient, strenuous and tiring exercise of all. It trains and tones your buttocks and trains your thighs at the same time.
Place your feet shoulder-width apart, stick your bum out and slowly bend your knees. Make sure you reach a 90-degree angle. You can also place a box (or sofa or bed) behind you and try to touch it with your bum as you bend. Your knees should always point slightly outwards and never inwards. Your knees should not extend beyond the tips of your feet when bending. You shouldn't always do the same squat, but also add weights from time to time.
Lay sideways on a mat, support your head with one arm and bend your lower leg. Lift your top leg into the air, stretch it out and then pull your knee towards your belly button. Then switch sides. This trains the lower and lateral gluteal muscles. It's best to use a weight that you attach to your feet. I trained with two kilos.
Legs
Stand up straight and do a lunge backwards. Move slowly up and down in this position. Keep your back nice and straight. If you use a light weight and hold it up with your arms half stretched out, you will also train your arms. Warning: this exercise is guaranteed to leave your muscles sore.
Lie down on a mat with your lower leg bent and your head propped up (same starting position as for the second butt exercise). Extend your top leg and lift it as high as possible. In this position, make small up-and-down movements with your leg. You can also do the same with circular movements. Make sure you do both. I always add the foot weights. Trains the outside of the leg.
Arms
Yes, it's called abs/legs/bums, but you still shouldn't neglect your arms. Sit down, bend your legs and support yourself with your arms behind your bum. Now slowly lift your bum into the air and hold the position. From there, make gentle up and down movements. Always so far that your bum almost touches the floor. Exercises your upper arms and also your stomach.
How many repetitions you do with the exercises is basically up to you. I recommend doing 10-20 repetitions of two sets each. It's important that you increase over time and don't stick to the same number of repetitions. Small breaks or more sets are also allowed. Just try to do 100 squats in one evening. Spread over three or four sets, it's not that much.
Have fun - and don't forget to drink enough water.
Little helpers:
Alina Biedermann
Junior Editor
alina.biedermann@digitecgalaxus.chI love black humour, my small collection of jackets, Red Bull, furniture, lie-ins, British accents, dogs, laughing until I cry, Polaroid cameras, full ice-hockey stadiums and that moment when the red lamp lights up behind the right goal. Singing songs loudly and out of tune (and busting some matching moves) is also something I enjoy – as is strumming around on my guitar.
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