We show you strength training for defined upper arms, a firm bottom, and a flat stomach. You can do the exercises very comfortably at home in front of the TV and without any equipment
You don’t have to go to the gym for great legs and defined abdominal muscles. Many exercises can be wonderfully done from home. This is perfect for parents who stay at home with the children, for the last pounds of pregnancy and for bargain hunters who don’t want to spend money unnecessarily on an expensive studio.
Weight training without equipment
You do not need any equipment for the following strength exercises. Everyday objects that are already in your apartment and your own body weight are sufficient.
Warm-up: jumping rope
Jump rope is wonderful as a why-up
Train your thighs and buttocks with squats like a pro
Put your legs up shoulder-width apart. Put that on Button, breathe in and go down until the Thigh is parallel to the ground. Meanwhile, push your knees outward. Be careful not to shift the weight forward and keep your knees behind your toes. Return to the starting position.
Pushups work your upper arm and back muscles
Go to the knee and support yourself with your hands a little further than shoulder-width in front of the body. The further the hands are apart, the easier it gets. Now stretch the legs towards the back and put your feet on the Tiptoe.
Note that legs, torso, and head are one Straight form. The whole body is tight. Bend your elbows slowly from this position and lower the tip of your nose and body towards the floor. Stop just above the floor and stretch your arms again. Always make sure that the body remains firm and that you don’t get into it Hollow cross fall. Never stretch out your arms completely.
Abdominal exercises in the living room at home
Lie down on the move and angle the legs on. The soles of the feet stand hip-width on the ground. Touch your head with your fingertips Elbow point outwards. Lift your chest off the floor and move it to your knees. The upper body bends slightly. Lower your torso again without touching the floor Muscle tension maintain.