Exercise 1: Enhanced push-ups
In this exercise use a table, sturdy chair or windowsill as a fitness machine. Support yourself with your hands shoulder-width apart on a table etc. Then push yourself off the table, and lower yourself down again. Repeat this exercise 10 times. Depending on how wide you support your hands, different muscles in the arms and shoulders are trained.
Important: The back should be straight during this exercise. There should be no hollow in the back.
Exercise 2: Squats
A classic exercise that trains your whole body. Stretch your arms palms down straight in front of your body. Legs are hip-width apart. Now send your hips back as your knees bend. The arms stay outstretched and the back straight. Repeat this exercise 20 times.
Take note: Your knees should not protrude over the tips of your toes; otherwise you may experience knee pain.
Exercise 3: Wall sits
This exercise focuses on your thigh and buttock muscles. Stand with your feet hip-width apart, with your back to the wall, about a step away from it. The feet should turn slightly outwards. Then lean your back against the wall and slide down until your legs are at a 90-degree angle, keeping your feet in the starting position. Press your back completely against the wall to avoid a hollow back.
Hold this position for 30 seconds. You can increase the duration of this exercise daily.
Exercise 4: Tricep dip
You need a sturdy chair for this exercise. First you stand with your back to the seat. Afterwards, squat down and rest your hands shoulder-width apart on the seat. Hold this position for 20 seconds or complete the movement 12 to 15 times.
It is also important that your back stays straight.
Exercise 5: Lunges
Start with a deep lunge. Keep your upper body straight and tense the abdominal muscles. Now bend the knee until you create a right angle between your calf and thigh. Hold the position for a few seconds before releasing it slowly. We also recommend repeating this exercise 12 to 15 times per leg.