In this article you will learn about fitness exercises for at home that have it all.
You do not need expensive additional equipment or heavy weights.
You bring everything you need with you: your body and a few everyday objects.
With the 4 basic exercises that I am going to introduce you to, you keep your training simple and keep your motivation high, especially at the beginning.
Let’s get started!
First, I would like to define the term fitness exercises for at home in more detail.
Because: That’s first of all fog in bags.
By this I mean strengthening exercises with your own body weight, so you don’t need any additional weights or the like, at most a few everyday objects. You already know: bodyweight training, my hobbyhorse.
But honestly: It should also be yours, so that you can stay flexible for a lifetime and can train anywhere you are. An important building block to get really fit forever.
If you know my free training plans, or maybe my e-book package, you will know that I have a large repertoire of exercises at the start. But that may put you off as a beginner and that’s why I’m writing this article.
The first big change in you – doing regular training for at least a month – can be achieved with just four simple exercises.
The greatest and most wonderful is the simplest. Walther Rathenau
I would now like to introduce you to these four fitness exercises for at home and also give you options on how to make the exercises easier or more difficult, depending on what level you are at the moment.
Exercise 1: Squat
Stressed muscles: You mainly train the front of your thighs (M. quadriceps femoris), your buttocks (M. gluteus maximus), your back of your thighs (ischiocrural muscles) and your back extensor (M. erector spinae ).The squat should really in any training plan. If done correctly, it is essential.
Correct technique: Stand about shoulder width apart. Your feet can be turned slightly outwards.
Make sure that the sole of your foot always remains completely on the ground ( Imagine three points – two for your toes, one for your heel – that you want to stay on the ground) and bring your knees forward towards your toes (they can also protrude a little above your toes). Make sure that your upper body remains upright and stretched. You can use your arms as a counterweight in front of your body.
Required equipment: Possibly. Armchair
Frequent errors: You are not going deep enough (with the half knee bend 90 °, with the deep knee bend thighs and lower legs touch), your feet are turned out too far, the soles of your feet do not completely touch the ground, you do not squat in the full range of motion, your standing position is too far or too tight, your knees fall inward and your upper body does not stay upright Here you can find more information about the correct technique for the squat.
Exercise 2: Push-ups
The classic among bodyweight training exercises.
But the stabilizing muscles of your body also work at full speed when you are in one of the push-up positions.
Muscles under stress: You mainly train the back of the upper arm (triceps brachii muscle) and chest muscles (pectoralis muscle).
Correct technique: Place your hands about shoulder width apart and make sure that your upper arms and elbows are close to your body.
Frequent mistakes: Working with momentum and spreading your arms too far outwards should be avoided.Then bend your arms so that your chest touches the surface of your hands. Then fully extend your arms again.
Here are other common mistakes: Doing push-ups correctly – avoid these 6 common mistakes.
Required equipment: Wall, table, bench, possibly ball
Do you know why? Because, in my experience, unfortunately, over 90% of the population cannot do it. So be honest with yourself, do the variants in the complete and correct range of motion (from fully bent to fully stretched, without compensatory movements) and you will quickly get better and maybe soon switch to the floor or even be able to raise your legs a little.Yes, you are right: I didn’t do the classic push-ups on the floor in this list.
Exercise 3: Reverse bench press
It strengthens your back, helps you maintain an upright posture, counteracts muscle imbalances by sitting a lot and prepares you for the pull-up.This exercise is an insider tip!
Stressed muscles: You mainly train the front of your upper arm (M. biceps brachii and brachialis), your trapezius muscle (M. trapezius) and your broad back muscle (M. latissimus dorsi).
Make sure that you use the full range of motion and that your wrists are as in line with your forearms as possible.Correct technique: You may know the classic bench press in the gym. Well, in this exercise you don’t push, but – it’s the other way around – you pull yourself up to the bar, or in our case to the table.
Required equipment: table, bench, resistance band (for example that from Be-Maxx Fitness *)Frequent mistakes: Half repetitions (don’t go all the way down), sagging of the upper body, etc.
You will love this exercise!
If you don’t have a sturdy table, everything else that you can hang yourself under will do (for example two sturdy chairs and a solid wood broom.
Exercise 4: Bridge
Stressed muscles: You mainly train your back muscles (especially erector spinae muscles), but also your legs and upper arms (triceps brachi muscles).The bridge is not for the faint of heart. However, regular training definitely pays off in order to go through life with a strong back.
Correct technique: Level 1 is very similar to the po lifter. However, you can place your legs hip-width apart here.
With the extended bridge, you also lift your buttocks off the floor and lower them again, but your legs and arms are also extended.
The next level is about getting your upper body and legs in line.
In the difficult variant, it is especially important to bend your back as much as possible. Since you do it with the help of your muscular strength, you basically have no injuries to fear. However, increase yourself a little more slowly than you might do with the other exercises.
Common mistakes: Too shallow bend in the back (gets better over time), feet too far forward, hands too far away from the head
The most difficult bridge exercise presented here can safely be called a bridge. Try to get your nose as close as possible to the mat. One repetition is to go up from the supine position in the posture in the picture and back to the supine position.
Required equipment: Mat
You can do a lot of cool exercises with a good bridge. Later, when you’re really good at it, you can go up a wall with your hands, for example, or slide into the bridge from a standing position.
Your training plan with only 4 fitness exercises for at home
You now know the exercises. What you don’t know yet is how often and at what intensity you should train.
Well, that’s hard to tell from a distance, to be honest. But there are rules of thumb that can help you:
You are an absolute beginner and are training for the first time or again after years.
- Please warm up before each session.
- Please move within the strength endurance range and choose the exercise so that it is not too difficult for you and that you can do 15 to 20 repetitions without a break. However, you shouldn’t be able to do 25 repetitions anymore – so choose the intensity of the exercise carefully.
- Then take a 1-2 minute break and switch to the next exercise.
- Do this until you have completed all 4 exercises and repeat your training 2 to 3 times a week for the first two weeks.
- Then (from week 3) add one more sentence to each exercise. That means you do e.g. 20 squats, then a 1-2 minute break, and then another 20 squats. Then another 1-2 minute break and only then switch to the next exercise. Again, you can train 2 to 3 times a week for 6 weeks. Then you are fit enough for the next step.
You already train regularly or feel fit enough to start real strength training.
- Please warm up before each session.
- Move in the strength training area and choose the exercise so that it is difficult for you and you cannot do more than 12 repetitions without a break (8-12 repetitions are a good guide value).
- Then take a 1-2 minute break and add 1-2 more sentences of the same exercise until you switch to the next exercise.
- Do this until you have completed all 4 exercises and repeat your training 2 to 3 times a week for 6-8 weeks.
Success has three letters: DO! Johann Wolfgang von Goethe
It is. Now it’s all about doing.
Here you will find motivation for this and here help in pulling out the most common excuses right from the start.
I chose these home fitness exercises because they cover the most important fundamental human movements:
- Push (push-up)
- Pull (reverse bench press)
- Squat (should be clear)
- Hip opening (bridge)
- Rotating movements (if you are strong enough to switch to the one-sided variants)
- Groundwork (always goes with bodyweight training anyway, I would still take a look at it and add it to the warm-up if necessary)
You are well prepared for the beginning and can take an important step towards a fitter life: Make regular training a habit!