Litti shows his favorite sports exercises.
Each exercise is selected to be easily integrated into your daily routine. Both beginners and advanced users can benefit from these. Accompanied by images of me demonstrating the exercises myself, I hope to inspire and motivate you to become more active.
People with joint diseases, back pain, or other health issues should consult their doctor beforehand. Please be careful not to exceed your own limits and listen to your body to avoid injuries.
Exercise 1: Push-ups in Three Difficulty Levels
For all difficulty levels, the following points should be noted:
- Make sure that your body stays in a straight line and does not sag.
- Keep your back straight and your abdominal muscles tight.
- Move slowly and in a controlled manner to engage the muscles effectively and avoid injuries.
1. Simple Push-ups (against a chair or a wall)
The simple variations are ideal for beginners or those who are just getting back into regular exercise.
Instructions:
- Stand about an arm’s length away from a wall or a stable chair placed against a wall. Note: The chair must be firmly placed against a wall and should not roll/slip. If using a chair with wheels, the wheels must be locked.
- Place your hands shoulder-width apart against the wall or on the seat of the chair.
- Keep your body in a straight line from head to toe.
- Bend your arms and slowly lower your upper body toward the wall or chair.
- Push yourself back up to the starting position in a controlled manner.
2. Intermediate Push-ups (normal push-ups)
The intermediate variations are suitable for those who already have some practice.
Instructions:
- Lie flat on the floor and place your hands shoulder-width apart under your shoulders.
- Keep your body in a straight line from head to toe.
- Bend your arms and slowly lower your body until your chest almost touches the floor.
- Push yourself powerfully back up to the starting position.
3. Advanced Push-Ups (with elevated legs)
The advanced variations are more demanding. This exercise intensifies the training for the chest, shoulders, and arms.
Instructions:
- Place your feet on a stable chair or bench while your hands are placed shoulder-width apart on the floor. Note: The chair must be placed firmly against a wall and should not roll or slip. If a chair with wheels is used, the wheels must be fixed.
- Keep your body in a straight line from head to toe.
- Bend your arms and slowly lower your body until your chest almost touches the floor.
- Push yourself powerfully back up to the starting position.
Exercise 2: Hip Lifts in Three Levels of Difficulty
For all levels of difficulty, the following points should be observed:
- Make sure that your back stays straight and does not sag.
- Tighten your abdominal and gluteal muscles to control the movement.
- Move slowly and with control to effectively engage the muscles and avoid injury.
1. Simple Pelvic Lift
Instructions:
- Lie on your back with your feet hip-width apart on the floor, knees bent.
- Your feet can either remain flat on the mat or you can lift your toes.
- Place your arms relaxed beside your body.
- Slowly lift your pelvis until your body forms a straight line from your shoulders to your knees.
- Lower your pelvis back down in a controlled manner, without letting it rest fully on the floor.
2. Intermediate Pelvic Lift (with one leg on the knee)
Instructions:
- The exercise is the same as the basic pelvic lift, except that you lift your foot and place it on the other knee.
- Repeat the exercise and switch legs.
3. Advanced Hip Lift (with Extended Leg)
This exercise intensifies the workout for the glutes, thighs, and abdominal muscles.
Instructions:
- This exercise is the same as the basic hip lift, except this time you extend one of your legs straight up during the exercise.
- Repeat the exercise and switch legs.
Exercise 3: Forearm Plank in Two Difficulty Levels
For both difficulty levels, the following things should be noted:
- Keep your body in a straight line and avoid lowering or raising your pelvis.
- Engage your abdominal and glute muscles to stabilize the position.
- Breathe evenly and controlled to supply the muscles with oxygen.
1. Simple Forearm Plank
Instructions:
- Lie on your stomach and support yourself on your forearms. Your elbows should be directly under your shoulders.
- Place your feet hip-width apart and lift your body so that it forms a straight line from head to toe.
- Hold this position as long as possible, without letting your hips sag or lifting your pelvis.
2. Advanced Forearm Plank with Leg Lift
Instructions:
- The exercise is the same as the basic forearm plank, except that you lift one leg off the ground and hold it extended in the air without twisting your hips. Make sure not to lift your leg too high and keep your hips stable.
- Repeat the exercise with the other leg.
Exercise 4: Back Raises in Two Difficulty Levels
For both difficulty levels, please note the following:
- Keep your neck in line with your spine to avoid overstretching.
- Move slowly and controlled to effectively engage the muscles and prevent injuries.
1. Simple Back Raise
Instructions:
- Lie on your stomach with your arms extended forward or placed beside your body.
- Keep your legs straight and slowly lift your feet and upper body off the ground as high as is comfortable for you.
- Hold the position briefly, then lower your upper body back down in a controlled manner.
2. Advanced Back Lift (with diagonal arm and leg movements)
This variation increases the intensity and additionally trains coordination and balance.
Instructions:
- Lie on your stomach and stretch your arms out in front of you.
- Keep your legs extended and your feet on the ground.
- Simultaneously lift your right arm and left leg off the ground while raising your upper body.
- Hold the position briefly, then lower your arm and leg back down in a controlled manner.
- Repeat the exercise with your left arm and right leg.
I wish you a lot of fun while doing the exercises!