In our everyday lives there are always opportunities to do mini-workouts that put some strain on our muscles – and with which we do something good for our health.
We’ll show you five simple fitness exercises that you can definitely integrate into your daily routine without much effort.
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1. One-leg stand
If you need to stand for a longer period of time at home, for example while brushing your teeth or washing up, try the one-legged stand. Here every single muscle is stressed by the tension in the body. And: You also train your balance. Depending on your fitness level, count to ten or thirty while standing – and then switch legs.
Is the one-legged stand a little too easy for you? Then add another step. For example, by shifting your weight and letting the leg that is released from the ground circle backwards ten times and forward ten times. Here, too, you train your whole body and your balance. But: don’t hold on to the sink!
2. Stand on tiptoes
Are you currently making coffee or making bread? Then use these few minutes: Stand on your toes and stand straight – this trains your calves. To use your entire legs, you can slowly stretch your leg to the side or backwards until you can’t do it anymore. Then stay in this position for a few seconds.
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3. Sitting abdominal training
Do you sit at your desk a lot? Then from now on you no longer have an excuse for not training your stomach. An exercise that is both simple and unobtrusive.
- Sit loosely on the chair, let your arms hang next to you and tense your stomach and core muscles.
- Then lift your heels so that only the tips of your toes touch the floor. Lower again slowly and with continued body tension. Repeat the whole thing around 20 times.
4. Climb the stairs instead of the elevator
Yes, you’ve heard it a few times, but it can’t be emphasized enough: take the stairs instead of the elevator. This works wonders! Ultimately, climbing stairs improves fitness, promotes physical condition and gets the cardiovascular system going. And: This also means war on calories.
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5. Wall squats
Another exercise to use time effectively and, above all, in a sporty way – for example when talking on the phone, typing or brushing your teeth – is squats on the wall. The legs and especially the buttocks are trained here. Here’s how:
- Simply stand with your back hip-width apart against the wall and lower your upper body a few centimeters – until you reach a sitting position.
- Tense your core and abdominal muscles and hold the exercise for about ten seconds.
- Repeat the whole thing as often as you can. Your health will thank you!
This article first appeared at our content partner PLAYBOY.de.
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