ShopShape your buttocks while watching a thriller, a romantic movie or the news
Lie on one side and raise and lower your upper leg continuously in a scissor-like cutting motion. After a little while, switch sides and repeat the exercise with the other leg.
„Bow and arrow” exercise in the kitchen – for strong shoulders
Pick up a water bottle in each hand. Hold the bottles upright in front of your shoulders. Stretch your left arm out far in front of you. Stretch your right arm out far behind you. Maintain the tension for a few seconds and then switch to the other side.
Train your pectorals, shoulder muscles and triceps while stuck in a traffic jam
Grab the steering wheel with both hands, one hand on the left side and the other on the right, and relax your shoulders. Now squeeze tightly and hold the tension for 30 seconds. Then relax and repeat the exercise several times. (Make sure you do this exercise only when the car is stopped!)
Strengthen thighs while talking on the phone, brushing your hair or brushing your teeth
From an upright position, slowly lower your body into a squat position. Then, using your feet, push your body back up to an upright position. Repeat the exercise.
Total body workout at the office
Sit on your office chair with your hands supporting you on either side of the chair seat, and straighten your upper body. Hold this position about 10 seconds and then repeat the exercise several times.
Anywhere, anytime: relax your shoulders and strengthen small muscles
Bend your elbows slightly, let them drop down heavily and then pull them gently to the side. Lengthen your spine, relax your neck and then roll your shoulders out and down in a circular motion.
Relaxed stretching
If you are frequently tense, you should do some stretching in addition to strength training. Just stretch now and again between exercises, rotate your shoulders and pelvis in circles or shake your legs to release the tension.
