The selection of fitness exercises is very large and varied. On this page I have put together some effective workouts for belly, legs, buttocks, arms, shoulders and back that can also be performed at home without equipment. For arm training, dumbbells are of course beneficial to achieve better results. Alternatively, you can use water bottles, detergent bottle or bricks. Some exercises can also be done well with fitness bands (Thera bands).

 

To avoid injuries, please note the following:

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Avoid uncontrolled movements in all exercises. The movements should be smooth, controlled and performed correctly. Warm up the muscles well before the actual workout. In addition, warming up the muscles increases performance. The warm-up should last about 10-15 minutes. After training, you should plan about 5-10 minutes for the cool-down phase. This allows the body to regenerate faster and better.

 

 

Have fun exercising!!!