Fitness program for training at home

Fitness has taken on a whole new value in today's world. As an alternative to conventional fitness studios, there are now countless online fitness offers that can be used either directly from the web or as a downloadable app. But who are these new fitness offers actually suitable for? Clearly for the woman who has to manage her household during the day and doesn't have time to visit the gym between shopping trips. With the fitness app on her tablet, she can watch a suitable workout video at her leisure and then do her chosen exercise in the comfort of her living room. Another advantage is the individual training time, as the fitness program at home can be integrated into the current daily routine at any time. Below we have put together a fitness program for this type of woman that can be done from the comfort of your own home and consists of special exercises that can be done quickly and anywhere without the need for a lot of equipment.

Stomach, legs and bottom

An effective training program for women should definitely include special exercises for the abdominal, bottom and leg muscle areas. The muscle tissue in these body zones should be toned by training at home, as unwanted body fat is deposited in these parts of the body, especially in women. The aim of the following exercises is to rebuild the muscles in the individual body zones, as many muscles also burn a lot of body fat. All subsequent exercises should be performed slowly and intensively. Water canisters or empty water bottles are particularly suitable as training equipment, as you can adapt them perfectly to your current form by filling them with water. A yoga mat would also be a good idea, as some exercises should be performed in a supine position. You should also always wear training shoes, as training in socks does not give you a secure grip. This can lead to you being unable to perform the exercise correctly or cause unwanted injuries to your ankles.

Warm-Up

The same rule applies to training at home: you should warm up intensively before you start training. This so-called warm-up should last at least 5 - 10 minutes. Running on the spot or knee lifts are two effective exercises that you can integrate into your warm-up. Suitable background music can help to give you the right motivation for your workout. Since you can design your own fitness program at home, you have countless individual variations at your disposal, all of which can help you to achieve the best possible training success.

Exercise 1: Squats - the universal exercise

The squat is a so-called basic that should definitely be integrated into every training program. This exercise can be performed in different variations and trains the thigh and gluteal muscles particularly intensively. However, it is important to perform this squat exercise correctly. When you squat down, your knees should not protrude over your toes. Make sure that your knees remain straight and are not pushed forward when you squat. Slowly push your bottom down so that your body weight falls backwards. The squat can be trained particularly intensively if you also hold a water bottle as a weight in each hand. Always train this exercise until the muscle in your thigh starts to burn. The arms can either be raised forwards or simply rest at the side of the body with the fingertips pointing downwards. The strength is generated exclusively by the leg muscles.

Exercise 2: Lunges forward

Another intensive exercise for legs and bottom is lunges, which are performed alternately with each leg forward. To start this exercise, stand upright with your feet shoulder-width apart and your eyes straight ahead. Now take a step forward with your left leg first and squat down with your right leg at the same time. The correct end position should then be such that the knee of the right leg almost touches the floor and the heel of the left foot. This exercise requires a lot of stability in the hip muscles and intensively trains the leg and core muscles. You can also increase the training level here by holding a water bottle in each hand during the exercise.

Exercise 3: Leg lift

There are various exercises for the abdominal muscles that can specifically train different abdominal muscles. We have chosen the leg lift as a suitable exercise, as this exercise also trains the legs, bottom and abdominal muscles at the same time. To start the exercise, lie on your back with your legs stretched out. Now raise both legs at the same time and end the movement when the soles of your feet are pointing towards the ceiling. Then lower your legs again and make sure that your feet are stretched out again in the end position, but not touching the floor. Repeat this exercise until you can do no more. You can do this exercise several times a day, but make sure you have warmed up before you start.

Exercise 4: Push-ups

Push-ups are not particularly popular with women, as there is still a myth that you need strong arms to perform this exercise correctly. However, the correct push-up actually consists of the interaction of different muscle groups. Strong abdominal, leg and gluteal muscles are particularly important for this exercise, as they provide the necessary body tension for the movement. Normally, the push-up is designed to train the chest muscles. However, scientific studies have shown that this exercise trains the core muscles in particular. For women, we recommend the push-up variation on the knees or forearms. With the first training method, you don't stretch your legs, but instead place your knees on the floor so that you only have to perform an upward and downward movement with your hands. The second variation is more strenuous, but again trains your stomach, legs and bottom. To do this, go into a push-up position and place your forearms on the floor. However, you now perform the push-up itself with your arms bent so that you don't need much strength in your upper arms. You can only achieve a correct technique for this exercise if your stomach, legs and bottom are tight.

Better than any gym

Exercising at home has many advantages for today's active woman. The training program can be individually designed and integrated into the daily routine. Suitable exercise variations can be conveniently selected from the Internet or the downloaded app. Large and special equipment is not required, but if you still want to do it personally, you can get advice from an online personal trainer. Perhaps training at home will become the trend of the future.

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