Did you know that most of them have been taken to the gym, have been trained for a certain period of time, but they don’t go to the gym, feel good or have enough time? Membership contracts are often not enough to end a longer period (> 12 months or more) and are often members’ bank accounts and simple (I no longer wish to be trained).
You can save this expensive route by postponing your study and creating a training plan for yourself at home. Because you don’t have to go to the gym if you want to do something good for your body. Many exercises can be done at home – and best of all: training is free!
In order to strengthen your body in the form of an exercise plan, we introduce you to 10 sports exercises at home. We’re working from the legs to the arms. Just try!
Important: Of course, instead of a tiring workout, you can seduce at home, just lie on the couch and watch your favorite series. Therefore, you should preferably get fixed appointments with your girlfriend or boyfriend.
Tip: The only thing you need for your workout is a soft surface like fitness or yoga mat. This is easy on your joints and more comfortable for your body. If you don’t have a proper sport or yoga mat, check out our store. A wide range of different gymnastics mats and yoga mats are available for many different color variations.
Fitness exercises for the home: The Warm Up
Before every workout – whether strength training or endurance training – an absolute must: the warm up. This ensures that your muscles warm up and your blood circulation gets going. These preparations ensure that injuries during sport are avoided.
In the warm-up phase, for example, you can run 1 – 2 minutes on the spot or make jumping jacks. Then you march for a few more minutes, loosen your muscles and then you can start.
10 exercises for at home
Home fitness exercises: The knee bend
The Squat is the absolute classic in strength training and is regarded as THE exercise with a click-po guarantee. As with any exercise, however, you should focus on the correct technique: Read the individual steps carefully and look in a mirror if necessary, whether you execute the exercise error-free.
Training goal: Strengthening of the front leg and buttock muscles
Home Training Plan Exercise: At the beginning, you return to your starting position. Position your feet a little wider than shoulder width apart and stand upright. Your toes point forward, your chest is upright and your upper body is straight. Your lower back is shifted into a slight hollow back, not a hunchback! You can stretch out your arms to stabilize them at shoulder level.
Squat: Now follow the squat by bending your legs slowly and controlled, pushing your buttocks back towards your ankles and walking as far as possible towards the floor. In the final position your thighs should be at least parallel to the floor and your lower legs vertical. The upper body is slightly bent forward. When moving, please make sure that your knees are behind or at the maximum level with your toes. Afterwards you slowly and controlledly straighten up again with the power of your heels.
Sentence and repetition pattern: 12 – 15 knee bends a 3 – 4 sentences
Home Fitness Exercises: #2 – The Lung Step
The second classic, which we do not want to withhold from you, is the lunge. Hated by many athletes, this exercise is considered particularly effective for strengthening the gluteal muscles and the quadriceps (front thigh muscle).
Training goal: Strengthening the front leg and buttock muscles.
Exercise #2: To return to your starting position, stand about the width of your hips, your body is upright. Your abdominal muscles are tense, your back is stretched and your gaze is forward.
Lunges: Now a big step forward follows (approx. 60 – 90 cm), until the front leg forms almost a right angle between thigh and lower leg. From this position, bend the front leg and guide the rear knee towards the floor until the rear lower leg is parallel to the floor.
Then you push your upper body up with the force of your front leg and from there back into the starting position. Then change sides.
Important: Please make sure that the front knee is behind or at the maximum level with the toes. The upper body also remains straight throughout the exercise, the shoulders are pulled back.
Common mistake: A common mistake during the exercise is that the forward step is too short, causing the knee to protrude beyond the toes. This can lead to enormous strain on the knee joint and should be avoided at all costs.
Sentence and repetition scheme: 10 – 12 lunging steps per leg a 3 – 4 sentences
Home fitness exercises: #3 – Pelvic lift
The pelvic lift is well known to many from the BOP sector, but it is no less demanding. The exercise is ideal for tightening the buttocks and thighs.
Training goal: Strengthening the back of the thighs, buttocks and lower back muscles.
Exercise #3: In the starting position, you are lying on your back on a mat, your legs are angled and your feet are set at about hip width. Your arms are lying next to your body, your palms pointing upwards.
Lift: Press your heels firmly into the ground and lift your pelvis in a controlled manner until shoulders, pelvis and knees form a straight line. In this final position, you remain for a few seconds before returning to the starting position by lowering the pelvis in a controlled manner. Then repeat the exercise.
Increased level of difficulty: The exercise can, of course, rust a bit in the long run. To increase the difficulty level, you can either stretch one leg out and leave it stretched during the lift or bend one leg and place the ankle on the thigh of the other leg.
Set and repetition scheme: 15 – 20 x cymbal lifts a 3 – 4 sets
Home fitness exercises: #4 – Superman
Anyone who has always wanted to feel like a hero should definitely try the next exercise of our training plan. Ideal for strengthening the back muscles, the movement is reminiscent of the flying comic figure ‘Superman’. However, the exercise is nothing more simple than stretching your back while lying down.
Training goal: Strengthening the back extensor and the gluteal muscles.
Training plan for home Exercise #4: In the starting position you are lying on a mat. Arms and legs are straight. You place your feet on the toes.
Superman: You now lift your legs and upper body a few centimeters off the ground at the same time. Arms, legs and upper body always form a line during the movement. In the end position only your lower belly and the pelvis touch the floor, you stay in this position for a few seconds. Then lower your legs and upper body again until they almost touch the floor. Then you start again with the lifting movement.
Sentence and repetition pattern: 12 – 15 repetitions á 2 – 3 sentences
Home fitness exercises: #5 – Crunches
What would a workout be without at least one exercise for the abdominal muscles? Because even a flat, well-trained stomach is a popular training goal, which is why the right exercises should not be missing in our training plan. The crunches are a standard abdominal exercise that will help you get your ‘washboard stomach project’ off the ground. Just try them out!
Training goal: Strengthening of the straight abdominal muscles
Home Training Plan Exercise #5: First, return to your starting position by lying on a soft surface in the supine position. Your legs are angled at about 90° and your feet are up. The arms are angled at shoulder level and your hands lightly support the back of your head.
Attention: You are working out of your stomach, your arms are not helping!
Crunch: Now you ‘crunch’. You roll your head and upper body up slowly and in a controlled manner until yours have come off the floor. You tighten your belly firmly, the elbows are brought together in the movement to the front. This position is held for a few seconds, then you lower your upper body again and repeat the movement.
Important: The abdomen remains tensioned throughout the exercise.
Sentence and repetition pattern: 15 – 20 repetitions a 2 – 3 sentences
Home fitness exercises: #6 – The Twist
Many neglect the oblique abdominal muscles in abdominal muscle training. But: A six-pack without well-trained lateral abdominal muscles is not a real six-pack. To really shine in full line, you should therefore train both muscles.
Training goal: Strengthening the oblique abdominal muscles, improving coordination and balance.
Exercise #6: In the starting position you are sitting on a mat, your legs are at an angle of about 90°. Your feet are set up and only touch the ground with your heels. You cross your arms in front of your chest, your stomach is tight.
Twist: Now follows the upper body rotation (engl ‘Twist’). The upper body remains slightly bent back. You will notice that the abdominal muscles are already under tension. Turn your upper body from this position to one side until your elbow points to your knees. Then slowly turn back to the starting position and change sides.
Important: You should absolutely avoid a hollow back, because the back should always remain straight.
Increased degree of difficulty: For all those who don’t have enough, we have an even more difficult variation: Simply take a weight such as a weight plate or a dumbbell in front of your chest and rotate your arms simultaneously with your upper body.
Typesetting and repetition scheme: 12 – 15 x per page á 2 – 3 sets
Home fitness exercises: #7 – push-ups
Push ups also play a role in other situations in addition to the fitness world: For example, the military counts how many push ups a soldier can do in a few minutes. Hardly any other exercise reflects physical fitness as precisely as push-ups. Conversely, it also increases your physical fitness, since it addresses numerous muscle groups of the body at the same time.
To be really effective, however, you must always pay attention to the correct technique.
Training goal: Primary strengthening of the chest and shoulder muscles, secondary strengthening of the triceps muscles.
Home Training Plan Exercise #7: For the home position, you must first go to the push-up position. To do this, first place your knees on a mat and support yourself with your hands a little wider than shoulder width in front of your body. The hands are about the height of the chest. The fingers point forwards, the thumbs inwards.
Now lift your knees and place your feet on your toes so that your head, upper body and legs are in a straight line. Only the hands and the toes touch the floor.
Push Up: Now the push up follows. You bend both arms at the same time, your elbows point outwards and your upper body is lowered slowly and controlled until the tip of your nose almost touches the floor. Then push yourself up again until you find yourself in the push-up position (starting position). Then repeat the exercise.
Important: Head and body form a line during the whole exercise (the head must not be taken into the neck), your buttocks do not hang through or are stretched upwards.
Tip: For maximum effectiveness, you must perform the exercise with the greatest possible radius of movement. In other words, the deeper the upper body is lowered to the ground, the more intense the effect will be.
Sentence and repetition pattern: With hardly any exercise, you can increase yourself so wonderfully as with the push-ups. As an introduction we recommend 5 – 8 repetitions of 2 – 3 sentences each.
Home fitness exercises: #8 – Dips
The dips are advertised with the slogan “Bye Bye Winkearm”, because a trained triceps muscle tightens the rear upper arm and thus eliminates one or the other problem zone. Of course there are numerous variations of the dips – but we have focused on the Arnold Dips (named after Arnold Schwarzenegger). Also an ideal exercise for training during pregnancy.
Training goal: Strengthening of triceps and chest muscles as well as the front part of the shoulder muscles.
Exercise plan for home Exercise #8: Exceptionally for this exercise an additional training equipment like a bench, a bed edge or a stable chair is needed beside a mat. In the starting position, you first sit on the edge of the seat and place your hands on the edge of the bench about the width of your hips. From this position, extend your legs and place your feet on your heels.
Dip: Now the dip follows. To do this, bend your elbows and lower your body straight towards the floor until your buttocks almost touch the floor. In this end position you stay for a moment, then you lift the body back to the starting position. Make sure the upper arms are close to the body.
Tip: As a beginner, we recommend that you first set your feet up so that your thighs and lower legs form a 90° angle to relieve your triceps.
Increased difficulty: However, if you are already advanced or have increased over time, you can increase the difficulty of the exercise by placing your feet further away from the bench until your legs are completely stretched and only your heels touch the ground.
Sentence and repetition pattern: 10 – 12 repetitions á 2 – 3 sentences
Fitness exercises for home: #9 – Planking
The forearm support (Planking) is currently on everyone’s lips because it is hardly to be surpassed in effectiveness: It addresses numerous muscle groups of the body at the same time. For this reason it is classified in the category of whole-body exercises.
Training goal: Strengthening of the trunk muscles (abdominal and back muscles), in addition the shoulder and leg muscles are addressed.
Exercise #9: The forearm support begins in the prone position on a mat. Your legs are outstretched, your elbows are next to your body so that your upper body is supported by your forearms.
Planking: Now you set up your knees by tightening your abdominal and back muscles until your body is in a straight line. Your body only touches the floor with its forearms and toes. Your gaze is directed to the front of the mat. Your whole body is under tension. This position is held.
Tip: Your hands can either be interlocked or parallel to each other. As a beginner, you can reduce the strain by first positioning your knees.
Important: Please make sure that your back is straight throughout the exercise and does not sag or hump.
Increased degree of difficulty: If you don’t have enough, you can try to stretch one leg into the air so that your weight is only on one leg.
Sentence and repetition pattern: Beginners often find the exercise very difficult at the beginning. A good training goal is therefore a time of about 20 – 30 seconds at the beginning. After that you should increase to 60 – 90 seconds over time.
Home fitness exercises: #10 – Side Plank
The Side Plank is a sophisticated variation of the classic forearm support, which primarily trains your lateral abdominal muscles, but also addresses other muscle groups of the body and can therefore also be classified as a full-body exercise.
Training goal: Strengthening of the trunk muscles, lateral abdominal muscles and improvement of balance and coordination.
Home Training Plan Exercise #10: The side forearm support starts with you lying on one side of a mat, your legs are stretched, your left upper leg is placed on the other leg. The toes point forward. You support your upper body on your right forearm, which rests on the ground at shoulder level. In the starting position, an outer edge of the foot, a leg, the hip and a forearm touch the floor.
Tip: You can extend your left arm to the ceiling or place it comfortably on your hip to stabilize it.
Side Plank: Now tighten the abdomen, lift the pelvis and bring the upper and lower body into a straight line. Hold this position or go to step no. 3.
Lift (if necessary): From the support, you can also alternately lift and lower your pelvis. However, your pelvis should not touch the floor.
Important: When moving, you should make sure that the pelvis is straight and does not tilt forwards or backwards.
Tip for beginners: To reduce the strain, you can leave your knees up first and change to your feet later.
Increased difficulty level: To increase the difficulty level, you can stretch your upper leg upwards. This requires even more coordination and balance.
Setting and repetition scheme: hold position, lift for about 30 – 40 seconds per side / with lift for about 10 – 12 x per side
Conclusion to the training plan with fitness exercises for at home
As you have noticed, gym membership is absolutely not required for a trained, firm body. Many exercises can also be done at home without appropriate equipment and only with your own body weight (proverb: Bodyweight Training).
The only important thing is that you do your training regularly and don’t let go after a while. In the gym AND at home: Always stay on the ball! Your body and your health will thank you for it.
We hope you enjoyed our training plan at home.
Note on your own behalf: You do not yet own a fitness mat or would like to buy a new one? In our shop you will find a huge selection of high-quality fitness mats and lots of fitness accessories of our brand #DoYourFitness.