Exercises for the living room: This is the best way to do sports at home

Strength training at home - some options

1. Muscles of steel with a chair

Muscles of steel through a chair? In fact, the chair is quite an all-rounder when it comes to training without equipment in your own four walls. A chair can help you with strength, stretching, and relaxation exercises. How it works? Here are some suggestions.

For a firm butt, you can use the chair as a stepper replacement, for example. First climb the chair with one foot and pull the second foot after it - similar to the basic step in step aerobics. Make sure that the chair or stool is stable - preferably on a sports mat.

The chair is also suitable for stretching your legs before or after a workout: use it, for example, by resting one leg on the edge of the chair and bending your upper body towards the tips of your feet.

This exercise is particularly relaxing when doing chair sports: Lie on your back and bend your legs on the surface of the chair. Lying in this way promotes circulation and lets your mind breathe freely.

2. Train with stairs

If you need to carry your groceries up to the fourth floor, the stairs really aren't your best friend. But when it comes to training at home, they have the potential to become loyal sports companions.

There have long been machines in the fitness studio that deliberately imitate the process of climbing stairs. You have the original at home: You can burn up to 400 calories per hour on the steep steps. The crooked looks of the neighbors are also worthwhile if you fight your way to the top floor again.

3. Six pack abs and bottled water

A six-pack of water is pretty heavy - use it for your personal six-pack! Water bottles of different sizes can intensify your non-equipment workout by using them as a replacement for expensive dumbbells.

If you want to train your coordination with dance or aerobic exercises, you can ensure a higher level of difficulty with a 1.5 liter bottle of water. If you don't trust yourself yet, you can also start doing your strength exercises with a 0.5 liter bottle. Have courage, soon you will be able to lift entire water canisters.

4. Rolling pin and tennis balls

A proper sports session also includes a good portion of relaxation. How about a massage? Both a rolling pin and tennis balls are ideal for revitalizing body regions such as the back after exercise. Ideally, your loved one can support you during this relaxed part of the workout by spinning the tennis ball on your back with gentle pressure.

As you can see, your apartment already offers a cornucopia of options for a varied workout - 100 percent free of charge.