Get Fit At Home With These 6 Top Exercises

Training in your own four walls is becoming increasingly popular. The reason for this is clear: it is simple, uncomplicated, and saves time....

Training in your own four walls is becoming increasingly popular. The reason for this is clear: it is simple, uncomplicated, and saves time. In addition, your own bodyweight offers a whole range of training options. A possible example of a home workout is these six top exercises.

Why and what exercise?

Fitness is not just a lifestyle, it is above all health. Strength training is a great way to avoid numerous ailments. Not to mention the look, which is good for your own self-confidence and may not go down badly with the ladies. There are many reasons for strength training. And lots of training opportunities. However, the most popular is hypertrophy training, i.e. muscle building.

A rough guideline for building muscle is 8-12 reps per set, 3-4 sets, and 90-180 seconds rest between sets, 2 or 3 workouts per week. You have to find out for yourself what exactly suits you best. It is important that the stimulus applied to the muscle is large enough to lead to growth. You shouldn't be able to do more than about 12 repetitions in one exercise. This number isn't set in stone, but it gives you a rough guide. Just for the beginning, bodyweight exercises are completely sufficient. There are also many ways to increase the intensity.

Get off to a good start

Especially at the start, many find it difficult to find the right training rhythm at home. An online course that you can stream via your smartphone, tablet, or laptop can help you with this. Many of these classes come with a good selection of effective bodyweight exercises that you can easily do at home without any additional equipment. You don't even need to become a member, as you can use many of the online courses offered for free. You can also use the fitness coaching of the DAK free of charge. All you have to do is register and then you can access a total of eight-course units.

The top exercises

You can do the following six exercises for your home workout. You need almost nothing but yourself to do this, and there is a small risk of injury. In addition, the whole body is always involved, although the focus is of course on certain muscles or muscle groups depending on the exercise.

These six exercises cover the most important muscles and effectively train almost the entire body:


Famous and notorious, for chest and triceps, possible in many variations and difficulty levels: push-ups on your knees, regular push-ups, diamond push-ups, push-ups with raised legs, and one-arm push-ups. It is important to pay attention to the body tension during the execution and to really go all the way down and almost all the way up (the arms are not fully stretched out!). You should also do them slowly and avoid any swing.


The classic workout for the abdominal muscles: You lie on your back, legs raised, knees raised to 90 degrees, and straighten your upper body. However, you don't have to raise it all the way up to your knees, the movement there is completely sufficient. It is important that you really do this exercise from the stomach and do not falsify it with momentum.


This good exercise for the latissimus dorsi and biceps needs something to pull yourself up on, though. If you're lucky, you'll find a suitable spot, such as a staircase. Otherwise, you can use a pull-up bar. You can also train pull-ups in many different ways: tight or wide grip, with over or under the grip. Depending on this, you shift the training focus a little. It is always important to do the exercise slowly and calmly, not jerkily.


Don't forget the thigh muscles! Squats are ideal for this and, incidentally, they also train the buttocks. Stand hip-width apart and crouch in a controlled manner. When doing this, you should make sure that your knees do not go beyond the tips of your toes when going down. For this purpose, the buttocks can be stretched backward a little during this exercise.


For a lot more triceps and for the shoulder muscles, dips are a good exercise. Classically, they work with two parallel elevations (bars) on which you pull yourself up and down. At home, you can use two sturdy chairs for this. For starters, however, you can start with just a chair or any sturdy edge: grab the surface with both hands, keeping your palms as light as possible and your elbows as close together as possible. Keep your back straight while your feet are on the floor in front of the chair with your knees bent. And now you lower yourself down and push yourself up again.

back stretches while lying down

Back stretching is a good exercise to strengthen the lower back and thus prevent a whole range of typical back problems. You lie on your stomach with your arms and legs stretched out. Now you first lift your left arm and right leg, stretch both and hold the position for a while. Then do the same with your right arm and left leg, then just your arms, just your legs, and finally your arms and legs at the same time. It is important that you do not perform the exercise jerkily or convulsively. Your gaze should remain towards the ground.

With all these exercises, you can also slowly approach the required number of repetitions. You can freely arrange the order of the exercises in your workout. However, it is recommended to do one of the other exercises between push-ups, pull-ups, and dips, in which the arm muscles are not or hardly challenged.


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OpqMag: Get Fit At Home With These 6 Top Exercises
Get Fit At Home With These 6 Top Exercises
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