Practice your body tight at home

1. Back slit for leg reinforcement

• Starting position: You are standing upright. Your legs are spread at shoulder distance.
• Exercise: Take a step back so that your knee is just above the floor. Your torso remains vertical. Your thigh of the front leg is horizontal. Your knee is above your ankle. Then return to the starting position by pressing your front leg. Keep your back vertical without bringing your shoulders forward.
• Perform this exercise left and right 15 times and repeat all 3 times.

2. Stabilize shoulders and pelvis

• Starting position: Get on your hands and knees on the floor. Note: Your wrists are just below your shoulders and your thighs are vertical.
• Exercise: Slightly contract your abdomen to tighten the abs and make breathing easier. Your head always remains pointed towards the ground. Hold a dumbbell in the left hand. Point the barbell forward while keeping your arm straight. Simultaneously extend your opposite leg so that at the end of the movement the barbell, your shoulder, your hip and your foot are in line. Return to the starting position.
• Perform the exercise left and right 15 times and repeat all 3 times.

3. Firm legs and buttocks

• Starting position: Sit on the edge of the bench, your knees 5 to 10 cm apart.
• Exercise: Your feet are parallel. Place a body bar on your thighs and hold it with both hands. Remain upright and pull your belly button in 2 cm from the resting position throughout the movement. Stand up slowly. Keep your shoulders as little forward as possible and stay as vertical as possible. When standing, lift the body bar above your head with your arms outstretched. Gently lower the bar back, keeping the movement under control.
• Repeat this complete movement 20 times. Then rest for 1 minute and repeat the exercise 3 times.

4. Response Speed

• Starting position: You are standing with your feet slightly apart.
• Exercise: Hold a ball above your head. Once you release the ball, squat down and tap the ground with both hands. Come back up and catch the ball before it hits the ground.
• Repeat this movement 20 times. Then rest for a minute and repeat the exercise 3 times.

5. Arm Strengthening: Triceps and Shoulders

• Starting position: Sit on the bench and hold the edge of the bench with your hands.
• Exercise: Bring your pelvis forward so that you are no longer touching the bench. Bend the arms so that your pelvis almost touches the floor. Come up with straight arms. Is the exercise too easy? Then bring your legs forward to align your shoulders, pelvis, and legs.

6. Pelvis and arms

• Starting position: Get on your hands and knees with the ball in front of you.
• Exercise: Place your hands on the ball and let the ball slide so that the ball rolls toward your thighs. Your arms are straight, your stomach is drawn in and your elbows are slightly turned out. Keeping the abdomen tucked in, bend your arms to lower the shoulders as low as possible. Then roll back without arching your back.
• Do this exercise 15 times and repeat 3 times.