The Best Strength Exercises to do at Home: From the age of 25, the body slowly begins to lose muscle mass – if you don’t actively do something about it and challenge and promote the muscles through targeted strength training.
You don’t even need to join a gym or buy a whole battery of equipment.
The cheapest and easiest way to build muscle: You only create one mat and train with your own body weight.
Admittedly, if you only train with your own body weight, you have to be inventive in order to constantly give your muscles new stimuli.
Classic strength training with weights is definitely more efficient for building muscle. On the other hand, if you have the goal of losing weight or defining your muscles, you will make rapid progress with strength training without equipment.
Tip: Since you can’t increase the intensity of the training with volume, vary the speed of the movements, the number of repetitions and the number of sets regularly.
Also, alternate between exercises, so your body doesn’t get too used to the strain. The muscles always have to be challenged a little.
Coach Nima explains practical tips on how to create and optimize your own training plan in our video tutorial.
To ensure that your strength training without equipment remains varied, we will show you the most effective exercises for the whole body here.
Strength exercises for legs and buttocks
You don’t need a barbell or other equipment to train your thighs, glutes, and lower back.
Here are the best body weight exercises for a strong lower body:
Squat Exercises
Trained:
Buttocks, front and back thighs, lower back, abdomen
Difficulty:
light
Note:
Knees and toes rotate slightly outwards, upper body remains upright
Trained:
Buttocks, front and back thighs, lower back, abdomen
Difficulty:
middle
Note:
Push off the entire foot, upper body stays upright
Trained:
Buttocks, lateral thighs, lower back, abdomen
Difficulty:
middle
Note:
Slightly externally rotate knees and toes, staying deep in squat
Trained:
Front thighs, buttocks, abdomen
Difficulty:
middle
Note:
front knee at ankle level, back knee slightly off the ground
Trained:
Lateral thighs, buttocks, abdomen
Difficulty:
light
Note:
Knee in free leg rotates slightly outwards, upper body stays upright
Trained:
Hamstrings, buttocks, lower back
Difficulty:
light
Note:
Keep your pelvis straight, push it far towards the ceiling, heels close to your buttocks, don’t put your buttocks down
Superman Leg Lift
Trained:
Buttocks, hamstrings, lower back
Difficulty:
middle
Note:
Push your heels towards the ceiling, tighten your bottom, look straight at the floor
Fit For Fun
Trained:
Lateral thighs, lateral abs
Difficulty:
light
Note:
Toes rotate slightly inward, straighten leg
Tip: The exercise becomes more strenuous if you keep your hips in the air by lifting your leg in side support.
Dirty Dog
Trained:
Buttocks, lateral thighs
Difficulty:
light
Note:
Your back is straight, pull in your navel and work without momentum
Upper body strength exercises
Toned arms and a strong back without dumbbells? No problem!
Here are the most effective bodyweight exercises for your arms, shoulders, and back:
Push-up jump
Trained:
Arms, shoulders, upper and lower back, abs
Difficulty:
difficult
Note:
Hands under shoulders, fingers pointing forward, gaze at floor
Trained:
shoulders, upper back, arms, abs
Difficulty:
middle
Note:
Keep your neck relaxed, pull your shoulder blades back and down
Trained:
Triceps, shoulders, upper back
Difficulty:
difficult
Note:
Elbows point straight back, back is straight, buttocks close to the bench, strength from the arms, do not push the pelvis up
Tip: The exercise becomes easier with bent legs and more difficult with straight legs.
Morning Exercises
Trained:
lower back, abdomen
Difficulty:
light
Note:
Legs stretched, upper body remains straight, abdomen is firm, pull shoulders back and down
Superman with arm rotation
Trained:
upper and lower back, shoulders, mobility
Difficulty:
light
Note:
Neck is relaxed, gaze goes to the floor, tense buttocks
Trained:
upper and lower back, shoulders, abs, hamstrings, coordination and balance
Difficulty:
middle
Note:
Stomach is firm, pull shoulders back and down
Abdominal strength exercises
Your abdomen is active in all of the exercises shown – as long as you consciously tense it by pulling your navel in and under your ribs.
Beetle
Trained:
straight abs
Difficulty:
middle
Note:
press your lower back onto the mat, push your heels away from your body
Trained:
lateral abs, legs, buttocks
Difficulty:
light
Note:
Bring your knees up towards your elbows, rotate from your hips
Trained:
straight abs
Difficulty:
difficult
Note:
Press your lower back into the mat, lift your shoulders and straight legs off the floor and bring them together, slowly back
Trained:
lateral abs, shoulders
Difficulty:
middle
Note:
Wrists are under shoulders, legs straight
Trained:
straight abs, shoulders, arms, back
Difficulty:
middle
Note:
Wrists and elbows are under shoulders, pelvis remains stable
Trained:
straight abs, lower back, legs, buttocks
Difficulty:
difficult
Note:
Straighten up using the strength of the abdominal muscles, push off from the entire foot
