Get your blood pumping and get in shape! All you need are these basic exercises.
It may be hard to improve your physical condition in the current situation, but it is not impossible. For those of you who want to do something for your health, we have an effective, short-but-sweet home workout plan. No equipment needed, just the will to get up from the couch.
Below, you will find 7 basic exercises, which you will be doing for 1 minute each. The goal is to do as many technically correct reps during this minute. Each exercise is followed by a 1-minute break to catch your breath. If you are already in good shape, you can shorten the breaks to 30 seconds, or even do all of the exercises without breaks in between. Whichever option you choose, take 2-4 minutes after you finish all of the exercises. Then, rinse and repeat 3-5 times. As for beginners, it is crucial to not overwork oneself.
Exercise 1 – Jumping Jacks
Let’s work up a sweat first. Stand straight with legs together and hands along your body. Then jump to the side, spreading your legs roughly hip-width. At the same time, raise your arms over your head. Then, reverse the motion. The hands no longer need to be straight, but rather slightly bent in the elbows. Your core should be strong and you should breathe regularly. Inhale when jumping up and exhale on the jump back.
Exercise 2 – Push-ups
This is one of the basic exercises for strengthening the chest and shoulder muscles, as well as the triceps. Put your hands on the floor, just a bit wider than your shoulders. Keep your core strong. You should only be touching the floor with your toes. If you are having trouble, you can do this exercise with your knees on the floor. Don’t let your ego get in the way – it is not about how many reps you can do. Focus on technique instead. Lower until you are just above the ground, utilize your entire range of motion. No half-reps!
Exercise 3 – Squats
This exercise develops and strengthens the lower part of the body – especially the thigh muscles and if you go low enough, also the glutes. Stand tall, legs hip-width. Your toes should point slightly outward and as you lower into the squat, your knees should copy the direction of your toes. Make sure your heels do not lift from the ground. Stand on the whole foot. If you want to make this exercise a bit harder, try jumping up into the air from the squat. Just make sure you land smoothly.
Exercise 4 – Ab crunches
We will do an abs workout, too. The basic position is to lay on your back. Imagine a point A on your chin and a point B on your groin. Your goal is to get these two points as close to each other as possible. Many people simplify the ab crunch by “locking in” their feet under something. However, this exercise is not efficient. You also do not have to move all the way into a seat. The muscles only work when they are contracted. That is why it is enough if you can lift your upper back from the floor.
Exercise 5 – Hyperextensions / Superman
This exercise focuses on developing the back muscles, especially the spinal erectors. Also known as “the small of the back”, this part occasionally bugs almost every adult. Lay on your stomach and lift the legs and torso at the same time. Only the stomach should be touching the ground. Stay extended for a second and then come back to the starting position. If you bend your arms slightly as if you were pulling something towards yourself, you will also activate the latissimus back muscle (a.k.a. “the lats”) and the rhomboid muscles.
Exercise 6 – Leg raises
Let’s work on lower abs as well. You can make this exercise easier by bending your knees slightly or completely. For a bigger workout, keep your legs straight. While lowering the legs, it is important to keep your lower back in close contact with the ground and not bend it backward. It is enough to lift the legs to a 90-degree angle without touching the floor. During a perfect contraction with your lower back slightly lifted, you will activate the entire abdomen, not just the lower abs.
Exercise 7 – Wall seat
The final exercise is guaranteed to get your legs burning. Stand with your back flat against the wall and a 90-degree angle between your shins and the floor. Then lower down so that your thighs are horizontal, parallel to the floor. Do not press your hands against your knees or thighs. Ideally, leave them on the back of your head or straighten them in front of you. That way, you also activate your shoulders.
And in the end, all you need to do is to enjoy the endorphins after a good workout! 🙂
Author: Viktor Vincze
Edit: Veronika Rajničová
Translation: Matej Makovický
