Workout with a ball

This video offers instruction for a full-body workout at home.

Where should I complete the exercise?

You can complete the workout anywhere you have enough space for a mat or other support.

What equipment do I need?

A ball or a dishtowel rolled together

How long is the exercise?

10 to 20 minutes depending on how many repetitions you complete

Positive effects

This workout strengthens large muscle groups and trains your coordination and balance.

© Kimberly Hartl

Please note: Once you watch the video, data will be transmitted to Youtube/Google. For more information, see Google Privacy.

Plank

Place your forearms on the ground, aligning your elbows under your shoulders. Flex your core and butt and stretch your legs out behind you one after the other with your feet hip distance apart. Your body should form a straight line from your shoulders to your ankles. Hold this position as long as possible. Once you can no longer hold it, take a short break and then resume the position.

IMPORTANT: Check your posture and remember to breath calmly!

Variations:

  1. Alternate stretching your arms out in front of you.
  2. Lift and lower your stretched leg, alternating sides.
  3. Alternating push-up plank: push yourself up alternating placing your hands under your shoulders and then returning to your forearms.
  4. Simultaneously raise one arm in front of you and lift the opposite leg stretched to the back.

Where should I complete the exercise?

On a firm surface

What equipment do I need?

You may want to use a mat.

How long is the exercise?

About five minutes

Positive effects

This is an excellent total body exercise for strengthening your core, back, legs, hips, shoulders, chest, and glutes; core stability

Exercise series to strengthen your back

Exercise one “Raised arms”

Start in a standing position. Your feet should be hip distance apart and your knees slightly bent. Lean your stretched upper body forward slightly, pulling your bellybutton in towards your spine. Stretch your arms next to your body slightly behind you and slowly raise each arm ten times until it aligns with your head and then lower it again to your body. Make sure to pull your shoulders down away from your ears.

Variation 1:Raise both arms simultaneously.

Variation 2: Alternate raising your arms while holding additional weight (free weights/water bottles). IMPORTANT: Make sure to keep your core stable and tight.

Variation 3: Raise both arms simultaneously while holding additional weight. IMPORTANT: Make sure to keep your core stable and tight.

The following information applies to exercises one to six.

Where should I complete the exercise?

Anywhere you can spread your mat.

What equipment do I need?

You need a yoga or fitness mat for the exercises on the floor.

How long is the exercise?

Each exercise takes about two minutes.

Positive effects

Strengthens your back and core, improves your balance

Exercise two “W while standing”

Start with your feet hip distance apart and slightly bent knees. Pull your bellybutton in towards your spine and keep your back stretched long. Stretch and lift your arms towards the ceiling, pulling your shoulders away from your ears. Now slowly in a controlled motion pull your elbows in back behind your body and then stretch your arms up and out again without lifting your shoulders.

Variation 1: Lean your upper body forward slightly.

Variation 2: Complete the exercise holding a resistance band or dishtowel in your hands.

Variation 3: Lean your upper body forward slightly and use a resistance band/dishtowel.

Exercise three “Diagonals”

Stand with your feet hip distance apart and shift your weight to your right leg. Lean your upper body forward and stretch your left leg out behind you. Focus somewhere on the ground in front of you to maintain your balance and raise your stretched arms on either side of your head. Pull your shoulders down towards your hips and begin to make a small scissor motion with your arms. After 15 seconds, change sides shifting to your other leg, and repeat the exercise.

Exercise four “Small bundle”

Position yourself on all fours. Align your hands under your shoulders and your knees under your hip joints. Spread your fingers apart and rest the tops of your feet on the ground. Stretch your spine and pull your bellybutton in towards your spine. Stretch your left leg out behind you and your right arm out in front of you. Then slowly in a controlled motion, pull your elbow and knee together under your body, pulling yourself into a small bundle. Then stretch your leg and arm back out again. Repeat ten times. Repeat the exercise on the other side.

Exercise five “W while lying down”

Lie on your stomach. Prop your feet up and lift your knees from the ground. Create a U-shape with your arms next to your head, pulling your bellybutton in towards your spine. Rest your forehead on the ground and lift your arms. Now slowly in a controlled motion stretch each arm out in front of you and bring it back to the starting position. Repeat ten times before alternating sides.

Variation 1: Complete the exercise with additional weight (free weights/water bottles).

Exercise six “Foot tap”

Lie on your back. Rest your arms next to your body with your palms facing the ceiling. Pull your bellybutton in towards your spine and keep your pelvis stable. Lift your bent legs one after the other, positioning your knees over your hips. Now tap one foot to the ground ten times, repeat on the other side.

Variation 1: Alternate stretching your legs out in front of you without touching the ground.

Variation 2: Simultaneously lift your upper body and hold.

Brushing your teeth differently

Use your daily toothbrushing to challenge your coordination and keep fit!

Variation 1:  Brushing your teeth on your toes

Stand in front of the sink either barefoot or wearing socks. Get your toothbrush ready and you’re all set! Lift yourself up on your toes and brush your teeth. Try to keep your balance. If you are having difficulty balancing, lower your heels, focus on a spot on the wall or an object and rise up on your toes again. If you are not used to standing on your toes, take brief breaks. 

Variation 2: Brushing your teeth with your other hand

Break up your daily routine! Every day we automatically reach for our toothbrush with the same hand. But not today: Brush your teeth with the other hand!

Variation 3: Brushing your teeth while balancing on one leg 

Stand in front of the sink either barefoot or wearing socks. Get your toothbrush ready and you’re all set! Remove one foot from the ground and brush your teeth. Try to keep your balance. If you are having difficulty balancing, lower your foot, focus on a spot on the wall or an object and remove your foot again.

Of course, counterbalance is also key: The next day, balance on your other leg while brushing your teeth.

Where should I complete the exercise?

In your bathroom in front of the sink

What equipment do I need?

Nothing but your toothbrush

How long is the exercise?

About three minutes

Positive effects

This trains your coordination and is excellent for training both sides of your brain.