7 quick exercises for more movement in the home office

It doesn't have to be a marathon: the exercise may be done at your desk, refrigerator, or sofa - even while having fun.

The neck hurts, and the hips are stiff: it's time to get moving! Unfortunately, this is often forgotten at home; we take fewer steps than we do at work, and it is often difficult to get the guts to go to the gym. No worries! We have a home workout that will build your abdomen, legs, and buttocks. Our recommendation: Hold static exercises for 20 seconds before doing dynamic exercises 10 times per side for a total of three times. Increase the intensity of each workout.

Workout: Exercises for the home office

1. Russian Twist

Russian Twists are a hit, especially 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 put 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. A wonderful warm-up for later weight 


2. mountain climbers

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 starting position is the traditional push-up position.
  • Now the knees are alternately brought forward. You can do this straight, sideways, or cross - a combination is always good. This way you train differently positioned abdominal muscles.

3. plank

Planks, forearm supports, or whatever you choose to call them, are an essential part of any abdominal-leg butt workout. The exercise is extremely versatile, requires no equipment, and demonstrates the benefits of consistent training. While 20 seconds of planking might be a huge effort 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 (!).

  • Get into a lying position, and support your forearms. The elbows must be under the shoulders, and the shoulder blades are pushed out so that a small hill is formed. Now go up with the body so that only the forearms and the tips of the toes are touching the floor.
  • 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 an absolute must 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 don't extend beyond the tips of your toes or "point" inwards.

  • Stand on the flat floor, legs hip-width apart.
  • Now slowly squat down until your thighs are parallel to the floor, bring your arms dynamically in front of your heart.
  • Slowly return to an upright position.

5. boat 

The yoga pose "The Boat" (Navasana in Sanskrit) is one of the most efficient core workouts, strengthening the deep abdominal and back muscles in particular.

  • First, come into a seated position with legs extended and back straight.
  • Next, using the strength of your abdominal muscles, lift your legs and tilt your upper body slightly backward so that you can maintain a right angle at the hips. Your arms are extended straight out in front of your torso.
  • Hold for about 20 seconds. Make sure your back stays straight and you lift your sternum upward.
  • If you want to make the exercise dynamic, you can also slowly lower your arms and legs to the floor and raise them again.

6. donkey kick

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

  • Lie down in a quadruped position. Under your shoulders, your hands should be straight.
  • As if you were going to take a step higher, elevate one leg bent backward and move the foot towards the ceiling. Maintain a straight line between your hips and back.
  • Return the leg to its original position without allowing it to touch the floor completely.
  • Step out again, this time with your leg bent upward.
  • Rep the exercise on the opposite side.

7. downward dog with lift

The downward-looking dog is a classic yoga exercise that, slightly modified, gives power, especially to the muscles in the arms and legs. 

  • Begin by putting your arms in front of your body and stretching them out, while supporting yourself with your hands on the floor.
  • The legs are also straight, which means that your entire body weight is supported by your feet and hands, forming an inverted V.
  • Extend one leg back and up such that your back and hands make a straight line.
  • Then, in the plank position, carefully draw the extended leg forward at a 90-degree angle toward your chest. Bend your back to the point where the tip of your chin touches your knee, if feasible.

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