{"id":150092,"date":"2021-01-14T23:38:31","date_gmt":"2021-01-14T22:38:31","guid":{"rendered":"https:\/\/www.stuwo.at\/?p=150092"},"modified":"2025-06-22T22:52:10","modified_gmt":"2025-06-22T20:52:10","slug":"home-workout-exercises","status":"publish","type":"post","link":"https:\/\/www.stuwo.at\/en\/blog\/home-workout-exercises\/","title":{"rendered":"Home workout: Top 10 fitness exercises to do at home"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-c631ae41a668636fcb7900020bc361a5 entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-1a16a328df353b07d1143a73abc2392a\">\n.flex_cell.av-6bd3tt-1a16a328df353b07d1143a73abc2392a{\nvertical-align:top;\nbackground:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/paar-trainiert-zuhause.jpg) 50% 50% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-1a16a328df353b07d1143a73abc2392a{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-1a16a328df353b07d1143a73abc2392a av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgjj9xsj-a667221f5e574213bb2f6447ec3211fd\">\n#top .hr.hr-invisible.av-kgjj9xsj-a667221f5e574213bb2f6447ec3211fd{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-kgjj9xsj-a667221f5e574213bb2f6447ec3211fd hr-invisible  avia-builder-el-2  avia-builder-el-no-sibling '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-3  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kk4kk65a-5509f21fddaa41cfe2dccec67f43762d\">\n#top .av-special-heading.av-kk4kk65a-5509f21fddaa41cfe2dccec67f43762d{\npadding-bottom:0;\n}\nbody .av-special-heading.av-kk4kk65a-5509f21fddaa41cfe2dccec67f43762d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-kk4kk65a-5509f21fddaa41cfe2dccec67f43762d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-kk4kk65a-5509f21fddaa41cfe2dccec67f43762d av-special-heading-h1 blockquote modern-quote  avia-builder-el-4  el_before_av_hr  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Home workout: Top 10 fitness exercises to do at home<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-5  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-32aa8e1c6ffcbae42d838925d9b3f0a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>written by:<strong> Hannes Wagner, 14.01.2021<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-7  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-jtjtmedc-60e184750e6b45c708cf141ffed4fcc9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Want to lose some pounds? Wishing for an hourglass figure like Kim Kardashian? Not having to breathe heavy when you have to take the stairs? No matter what your goals are, we&#8217;ve got you covered with the ultimate home workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Home workouts bring many advantages with them: First of all, you <strong>save money<\/strong> by not paying the membership fee for the gym and it is way easier to incorporate training at home into your <strong>everyday life<\/strong>. Secondly, you do not have to wait long for machines that are occupied and there is no long waiting line in front of the shower as well. Since you are by yourself, you can concentrate more intensely on your own body and the right way to do your moves and therefore get the best results possible!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A workout, even if it&#8217;s only 10-15 minutes long, has many positive effects on you. During sport, stress is relieved and <strong>happiness hormones<\/strong> are released, especially as a student, this can often help you to <strong>concentrate<\/strong> better again! In addition, regular exercise improves your sleep quality, your<strong> immune system<\/strong> and your <strong>blood circulation<\/strong> too!<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lxyyakky-b2bc168620e8a508d0222d5996c484f5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Table of Contents:<\/strong><\/p>\n<ul>\n<li><a href=\"#1. High Knees\">High Knees<\/a><\/li>\n<li><a href=\"#2. Squat Jumps\">Squat Jumps<\/a><\/li>\n<li><a href=\"#3. Push ups\">Push ups<\/a><\/li>\n<li><a href=\"#4. Superman\">Superman<\/a><\/li>\n<li><a href=\"#5. Sit Ups\">Sit Ups<\/a><\/li>\n<li><a href=\"#6. Plank\">Plank<\/a><\/li>\n<li><a href=\"#7. Mountain Climber\">Mountain Climber<\/a><\/li>\n<li><a href=\"#8. Squat\">Squat<\/a><\/li>\n<li><a href=\"#9. Hip Thrust\">Hip Thrust<\/a><\/li>\n<li><a href=\"#10. Walking Lunges\">Walking Lunges<\/a><\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-10  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-150092'><div class='entry-content-wrapper clearfix'>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">Did you know that on your fitness journey it is just as important to focus on nutrition as well as intensive training? Here, as often in life, it comes down to the right balance. Do you want to build more muscles? Try to implement more <strong>protein<\/strong> into your diet. In addition to the classic protein sources like eggs, quark and meat, you can also try and include plant-based options like beans, soy or pseudo-grains like quinoa! If you want to lose weight, you need to be in a <strong>caloric deficit.<\/strong> It is not for nothing that they say, &#8220;Abs are made in the kitchen&#8221;. However, it is important to go slow if your goal is losing weight. While dieting can often lead to quick weight loss, a lot of the time you risk putting on extra weight due to the so called \u201cyo-yo effect\u201d.<\/span><\/p>\n<p>Here are some <a href=\"https:\/\/www.stuwo.at\/en\/blog\/sports-and-nutrition\/\">nutrition tips for athletes<\/a>!<\/p>\n<p><span style=\"font-weight: 400;\">Today we will show you 10 exercises that you can do at home and for which you don&#8217;t need any equipment at all! We have 10 full body exercises for you, which focus on muscle building and definition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just grab a yoga mat or towel and off you go!<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-12  el_after_av_textblock  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-13  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"1. High Knees\">1. High Knees<\/h2>\n<p>Difficulty level: <strong>intermediate<\/strong><br \/>\nMuscle goups: <strong>Abs, Quads, Arms<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">An exercise to get you going!<br \/>\n<\/span><span style=\"font-weight: 400;\">Stand shoulder-width apart on your mat. Lift your right leg up. Meanwhile, raise your right hand above your head and then bring it in front of your body. The right hand should now meet the right knee. Now put your leg back down and repeat the process on the left side. Adjust the pace to whatever suits you best. The faster you get, the more effective it will be!<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-76e2be62180dda9289db599dd3f1db32\">\n.avia-image-container.av-k3r9zx38-76e2be62180dda9289db599dd3f1db32 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-76e2be62180dda9289db599dd3f1db32 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-76e2be62180dda9289db599dd3f1db32 av-styling- avia-align-center  avia-builder-el-15  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150089 avia-img-lazy-loading-not-150089 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg\" alt='' title='high-knees-exercise'  height=\"1200\" width=\"1600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg 1600w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-300x225.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1030x773.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-768x576.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1536x1152.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1500x1125.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-705x529.jpg 705w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-16  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-c893535a0857a8682ecb98f111729fc7\">\n.avia-image-container.av-k3r9zx38-c893535a0857a8682ecb98f111729fc7 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-c893535a0857a8682ecb98f111729fc7 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-c893535a0857a8682ecb98f111729fc7 av-styling- avia-align-center  avia-builder-el-17  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150089 avia-img-lazy-loading-not-150089 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg\" alt='' title='high-knees-exercise'  height=\"1200\" width=\"1600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg 1600w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-300x225.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1030x773.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-768x576.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1536x1152.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1500x1125.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-705x529.jpg 705w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-18  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-19  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-0b0822e46061b713379dafd518b1dbba\">\n.avia-image-container.av-k3r9zx38-0b0822e46061b713379dafd518b1dbba img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-0b0822e46061b713379dafd518b1dbba .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-0b0822e46061b713379dafd518b1dbba av-styling- avia-align-center  avia-builder-el-20  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150085 avia-img-lazy-loading-not-150085 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise.jpg\" alt='' title='Woman doing jump squats exercise. Workout for the butt'  height=\"1501\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-300x300.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-1030x1030.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-80x80.jpg 80w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-768x769.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-36x36.jpg 36w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-180x180.jpg 180w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-705x705.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-21  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-22  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"2. Squat Jumps\">2. Squat Jumps<\/h2>\n<p>Difficulty level:<strong> Beginner<\/strong><br \/>\nMuscle groups: <strong>Quads, Glutes<\/strong><\/p>\n<p>You will definitely work up a god sweat here!<br \/>\nSquat jumps are a popular warm-up exercise and easy to do as well. Stand hip-wide on your mat. Get into a squat position. Put your hands in front of your body, keep your back straight, bend your knees and squat down. Now jump out of the squat as high as you can. Land in a squat position. Repeat this process for about 30s &#8211; if you are more advanced, you can do the exercise longer!<br \/>\nNote: Do not arch your back and always keep your knees behind your toes!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mc853c6d-7f68e128151e46e6bdec20a0006d0d9f\">\n.avia-image-container.av-mc853c6d-7f68e128151e46e6bdec20a0006d0d9f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mc853c6d-7f68e128151e46e6bdec20a0006d0d9f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mc853c6d-7f68e128151e46e6bdec20a0006d0d9f av-styling- avia-align-center  avia-builder-el-24  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150085 avia-img-lazy-loading-not-150085 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise.jpg\" alt='' title='Woman doing jump squats exercise. Workout for the butt'  height=\"1501\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-300x300.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-1030x1030.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-80x80.jpg 80w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-768x769.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-36x36.jpg 36w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-180x180.jpg 180w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-705x705.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-25  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-26  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"3. Push ups\">3. Push ups<\/h2>\n<p>Difficulty level: <strong>Advanced<\/strong><br \/>\nMuslce groups: <strong>Shoulders, Arms, Upper Back, Abs<\/strong><\/p>\n<p>An incredible all-rounder exercise!<br \/>\nLie flat on your stomach, position your hands under your shoulders and push yourself away from the floor, keep your body under tension! Look down. Your body should form a straight line. If this exercise is too difficult for you, you can keep your knees on the floor and try a simplified variation.<br \/>\nNote: Don&#8217;t let your body sag, always keep tension!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-e74f3405e111ca02aa76030402fcdb85\">\n.avia-image-container.av-k3r9zx38-e74f3405e111ca02aa76030402fcdb85 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-e74f3405e111ca02aa76030402fcdb85 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-e74f3405e111ca02aa76030402fcdb85 av-styling- avia-align-center  avia-builder-el-28  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150060 avia-img-lazy-loading-not-150060 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg\" alt='' title='Push Ups Tabata Exercises Vector Illustration'  height=\"1697\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-300x255.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1030x874.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-768x652.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1536x1303.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1500x1273.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-705x598.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-29  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-4788d8de824a89951d2185b5b4fd399a\">\n.avia-image-container.av-k3r9zx38-4788d8de824a89951d2185b5b4fd399a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-4788d8de824a89951d2185b5b4fd399a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-4788d8de824a89951d2185b5b4fd399a av-styling- avia-align-center  avia-builder-el-30  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150060 avia-img-lazy-loading-not-150060 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg\" alt='' title='Push Ups Tabata Exercises Vector Illustration'  height=\"1697\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-300x255.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1030x874.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-768x652.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1536x1303.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-1500x1273.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/push-up-exercise-705x598.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-31  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-32  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-a8dc34da0dc8f0c69ed0f0b505e6f54f\">\n.avia-image-container.av-k3r9zx38-a8dc34da0dc8f0c69ed0f0b505e6f54f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-a8dc34da0dc8f0c69ed0f0b505e6f54f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-a8dc34da0dc8f0c69ed0f0b505e6f54f av-styling- avia-align-center  avia-builder-el-33  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150068 avia-img-lazy-loading-not-150068 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise.jpg\" alt='' title='A woman is doing sports exercises. Superman stretch. Workout for'  height=\"1385\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-300x208.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1030x713.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-768x532.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1536x1064.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1500x1039.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-705x488.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-34  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-35  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"4. Superman\">4. Superman<\/h2>\n<p>Difficulty level: <strong>Beginner<\/strong><br \/>\nMuscle groups: <strong>Back, Glutes<\/strong><\/p>\n<p>A beautiful rear can also endear!<br \/>\nThis exercise is super easy and good for your back. Lie on your stomach. Extend your arms forward. Look down. Now you pull your upper body and your legs up. Hold the position for a few seconds before dropping your arms and legs back onto the mat. Try to move your body with muscle strength and not with momentum!<br \/>\nNote: keep tension!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mc854m4u-c65f42fa6ce8e5e507d94be398761aa4\">\n.avia-image-container.av-mc854m4u-c65f42fa6ce8e5e507d94be398761aa4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mc854m4u-c65f42fa6ce8e5e507d94be398761aa4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mc854m4u-c65f42fa6ce8e5e507d94be398761aa4 av-styling- avia-align-center  avia-builder-el-37  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150068 avia-img-lazy-loading-not-150068 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise.jpg\" alt='' title='A woman is doing sports exercises. Superman stretch. Workout for'  height=\"1385\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-300x208.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1030x713.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-768x532.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1536x1064.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-1500x1039.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/superman-exercise-705x488.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-38  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-39  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"5. Sit Ups\">5. Sit Ups<\/h2>\n<p>Difficulty level: <strong>Intermediate<\/strong><br \/>\nMuscle groups: <strong>Abdominal muscles<\/strong><\/p>\n<p>Some love this exercise, others hate it.<br \/>\nLie on your back. Bend your knees and raise your legs. Tilt your pelvis so that your back lays flat on the floor without a hollow back. Put your arms behind your neck and slowly move your upper body to your knees, then put it back on the floor! With control!<br \/>\nNote: Do not forget to breathe!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-1b9ca3eac5508dc444dc7dedececabe4\">\n.avia-image-container.av-k3r9zx38-1b9ca3eac5508dc444dc7dedececabe4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-1b9ca3eac5508dc444dc7dedececabe4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-1b9ca3eac5508dc444dc7dedececabe4 av-styling- avia-align-center  avia-builder-el-41  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150072 avia-img-lazy-loading-not-150072 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg\" alt='' title='A woman is doing sports exercises. Sit-ups. Workout for the abs.'  height=\"1687\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-300x253.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1030x869.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-768x648.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1536x1296.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1500x1265.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-705x595.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-42  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-7346baad39c7069ed56b233f6bd2de0e\">\n.avia-image-container.av-k3r9zx38-7346baad39c7069ed56b233f6bd2de0e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-7346baad39c7069ed56b233f6bd2de0e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-7346baad39c7069ed56b233f6bd2de0e av-styling- avia-align-center  avia-builder-el-43  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150072 avia-img-lazy-loading-not-150072 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg\" alt='' title='A woman is doing sports exercises. Sit-ups. Workout for the abs.'  height=\"1687\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-300x253.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1030x869.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-768x648.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1536x1296.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1500x1265.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-705x595.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-44  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-45  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-2d2f35d898b876db87c65a63bffd396d\">\n.avia-image-container.av-k3r9zx38-2d2f35d898b876db87c65a63bffd396d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-2d2f35d898b876db87c65a63bffd396d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-2d2f35d898b876db87c65a63bffd396d av-styling- avia-align-center  avia-builder-el-46  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150075 avia-img-lazy-loading-not-150075 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg\" alt='' title='Plank Tabata Exercise Sport Vector Illustration'  height=\"1265\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-300x190.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1030x651.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-768x486.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1536x972.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1500x949.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-705x446.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-47  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-48  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"6. Plank\">6. Plank<\/h2>\n<p>Difficulty level:<strong> Beginner<\/strong><br \/>\nMuscle groups: <strong>Abdominal muscles<\/strong><\/p>\n<p>A minute has never felt so long!<br \/>\nPut your forearms on the floor. Lift your body so that it forms a straight line. Hold this position. And that\u2019s it! You can try many different variations here. For example, instead of using your forearms, try to support yourself only wih the palms of your hands or the side of your body!<br \/>\nNote: Keep your body in line! Don&#8217;t sag and don&#8217;t hunch your back!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mc855v3m-d0aab18c541482626e72a3711c34a0c8\">\n.avia-image-container.av-mc855v3m-d0aab18c541482626e72a3711c34a0c8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mc855v3m-d0aab18c541482626e72a3711c34a0c8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mc855v3m-d0aab18c541482626e72a3711c34a0c8 av-styling- avia-align-center  avia-builder-el-50  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150075 avia-img-lazy-loading-not-150075 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg\" alt='' title='Plank Tabata Exercise Sport Vector Illustration'  height=\"1265\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-300x190.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1030x651.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-768x486.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1536x972.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-1500x949.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/plank-exercise-705x446.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-51  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-52  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"7. Mountain Climber\">7. Mountain Climber<\/h2>\n<p>Difficulty level: <strong>Intermediate<\/strong><br \/>\nMuscle groups:<strong> Abdominal muscles<\/strong><\/p>\n<p>Start with a plank position (see above). Now slowly pull your knees up to your chin, one after the other. Carry out this movement in a controlled manner and do not stress yourself. The slower you do this exercise, the more you will feel it in your abs!<br \/>\nNote: slow, controlled movements!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-21dbf424dad1bfc4a639f0515aa8eee9\">\n.avia-image-container.av-k3r9zx38-21dbf424dad1bfc4a639f0515aa8eee9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-21dbf424dad1bfc4a639f0515aa8eee9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-21dbf424dad1bfc4a639f0515aa8eee9 av-styling- avia-align-center  avia-builder-el-54  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150052 avia-img-lazy-loading-not-150052 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg\" alt='' title='Step of doing the Mountain climber exercise by healthy woman. Il'  height=\"1370\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-300x206.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1030x706.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-768x526.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1536x1052.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1500x1028.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-705x483.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-55  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-5d32fbf96fc8258ae84112da5acc09df\">\n.avia-image-container.av-k3r9zx38-5d32fbf96fc8258ae84112da5acc09df img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-5d32fbf96fc8258ae84112da5acc09df .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-5d32fbf96fc8258ae84112da5acc09df av-styling- avia-align-center  avia-builder-el-56  avia-builder-el-no-sibling  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150052 avia-img-lazy-loading-not-150052 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg\" alt='' title='Step of doing the Mountain climber exercise by healthy woman. Il'  height=\"1370\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-300x206.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1030x706.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-768x526.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1536x1052.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1500x1028.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-705x483.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-57  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-58  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-7b74de63028e1e66a80ef4be8cfde88c\">\n.avia-image-container.av-k3r9zx38-7b74de63028e1e66a80ef4be8cfde88c img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-7b74de63028e1e66a80ef4be8cfde88c .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-7b74de63028e1e66a80ef4be8cfde88c av-styling- avia-align-center  avia-builder-el-59  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150078 avia-img-lazy-loading-not-150078 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise.jpg\" alt='' title='Exercise guide by Woman doing air squat in 2 steps in side view'  height=\"1343\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-300x201.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1030x692.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-768x516.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1536x1031.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1500x1007.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-705x473.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-60  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-61  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"8. Squat\">8. Squat<\/h2>\n<p>Difficulty level:<strong> Beginner<\/strong><br \/>\nMuscle groups: <strong>Quads, Glutes<\/strong><\/p>\n<p>This so-called \u201cCompound Movement\u201d has an amazing reputation with both bodybuilders and amateur athletes!<br \/>\nStand on your mat a little wider than shoulder width. Crouch down and tense your buttocks when you get up!<br \/>\nNote: Straight back, deep squat!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mc856ur2-04fcfec39a57d5d76ca0a862563f00df\">\n.avia-image-container.av-mc856ur2-04fcfec39a57d5d76ca0a862563f00df img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mc856ur2-04fcfec39a57d5d76ca0a862563f00df .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mc856ur2-04fcfec39a57d5d76ca0a862563f00df av-styling- avia-align-center  avia-builder-el-63  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150078 avia-img-lazy-loading-not-150078 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise.jpg\" alt='' title='Exercise guide by Woman doing air squat in 2 steps in side view'  height=\"1343\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-300x201.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1030x692.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-768x516.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1536x1031.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-1500x1007.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/squats-exercise-705x473.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-64  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-65  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"9. Hip Thrust\">9. Hip Thrust<\/h2>\n<p>Difficulty level: <strong>Intermediate<\/strong><br \/>\nMuscle groups:<strong> Glutes<\/strong><\/p>\n<p>An insider tip for a firm bottom! There are two variations of this exercise.<br \/>\n1. Lie flat on your back, place your feet close to your butt and push your hips up. Activate your glutes and drive your feet into the ground.<br \/>\n2. Use a chair as a prop: place your legs on the chair and repeat the exercise as described. Due to the increased angle, this variation is a little more difficult.<br \/>\nNote: Adjust the position of your feet so that you feel the exercise mainly in your buttocks and not in your knees!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-99041e81ea65ce760a414564fe004ba3\">\n.avia-image-container.av-k3r9zx38-99041e81ea65ce760a414564fe004ba3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-99041e81ea65ce760a414564fe004ba3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-99041e81ea65ce760a414564fe004ba3 av-styling- avia-align-center  avia-builder-el-67  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150056 avia-img-lazy-loading-not-150056 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg\" alt='' title='Woman doing workout with Hip Raise with two Legs on chair for fi'  height=\"1360\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-300x204.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1030x700.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-768x522.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1536x1044.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1500x1020.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-705x479.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-68  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-45c204dadac6e0a243b45ab10747fbe0\">\n.avia-image-container.av-k3r9zx38-45c204dadac6e0a243b45ab10747fbe0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-45c204dadac6e0a243b45ab10747fbe0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-45c204dadac6e0a243b45ab10747fbe0 av-styling- avia-align-center  avia-builder-el-69  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150056 avia-img-lazy-loading-not-150056 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg\" alt='' title='Woman doing workout with Hip Raise with two Legs on chair for fi'  height=\"1360\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg 2000w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-300x204.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1030x700.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-768x522.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1536x1044.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1500x1020.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-705x479.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-9913ea187a93605d53dcf2639dad44fa\">\n#top .hr.hr-invisible.av-jtogly79-9913ea187a93605d53dcf2639dad44fa{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-9913ea187a93605d53dcf2639dad44fa hr-invisible  avia-builder-el-70  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-71  el_after_av_one_half  el_before_av_one_half  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a\">\n.flex_column.av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-e0e275a464f5ebe3a043892ff33dfd7a av_one_half  avia-builder-el-72  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-476cf441a6cb138ca9ce9445454fd790\">\n.avia-image-container.av-k3r9zx38-476cf441a6cb138ca9ce9445454fd790 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-476cf441a6cb138ca9ce9445454fd790 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-476cf441a6cb138ca9ce9445454fd790 av-styling- avia-align-center  avia-builder-el-73  el_before_av_hr  avia-builder-el-first  av-small-hide av-mini-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150081 avia-img-lazy-loading-not-150081 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise.jpg\" alt='' title='A woman is doing sports exercises. Lunges. Workout for the butto'  height=\"2000\" width=\"1932\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise.jpg 1932w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-290x300.jpg 290w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-995x1030.jpg 995w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-768x795.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1484x1536.jpg 1484w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-36x36.jpg 36w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1449x1500.jpg 1449w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-681x705.jpg 681w\" sizes=\"(max-width: 1932px) 100vw, 1932px\" \/><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1\">\n#top .hr.hr-invisible.av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1{\nheight:5px;\n}\n<\/style>\n<div  class='hr av-jtogly79-ad57aec588c41c3e6e0fd3a450386ad1 hr-invisible  avia-builder-el-74  el_after_av_image  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653\">\n.flex_column.av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-a54534f37dc51cbf0eb6a4b304fdf653 av_one_half  avia-builder-el-75  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"10. Walking Lunges\">10. Walking Lunges<\/h2>\n<p>Difficulty level: <strong>Intermediate<\/strong><br \/>\nMuscle groups: Quads<\/p>\n<p>Last but not least!<br \/>\nIf you do not feel your thighs by now, you will definitely do it after this exercise! Stand tall on your mat. Take a step forward; making sure that your knee does not protrude over the tips of your toes. Then you push yourself off with your back leg, guide it past your other leg and take another step forward. Repeat this process again and again!<br \/>\nNote: Never let your knees go over the tip of your toes!<\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mc85850w-2c901717c9fb6ff7ba3ea4e12ccc598f\">\n.avia-image-container.av-mc85850w-2c901717c9fb6ff7ba3ea4e12ccc598f img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mc85850w-2c901717c9fb6ff7ba3ea4e12ccc598f .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mc85850w-2c901717c9fb6ff7ba3ea4e12ccc598f av-styling- avia-align-center  avia-builder-el-77  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-150081 avia-img-lazy-loading-not-150081 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise.jpg\" alt='' title='A woman is doing sports exercises. Lunges. Workout for the butto'  height=\"2000\" width=\"1932\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise.jpg 1932w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-290x300.jpg 290w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-995x1030.jpg 995w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-768x795.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1484x1536.jpg 1484w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-36x36.jpg 36w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1449x1500.jpg 1449w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-681x705.jpg 681w\" sizes=\"(max-width: 1932px) 100vw, 1932px\" \/><\/div><\/div><\/div><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-78  el_after_av_one_half  el_before_av_textblock  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-60022e-3056b2e5cc65feac7318f4cf52b2daee '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">This little at-home training plan is most effective when you repeat it three times. It can look something like this:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Exercise 1 &amp; 2 \u2013 Repeat 3x30s\u00a0 &#8211; 10s break<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Exercise 3 &amp; 4 \u2013 Repeat 3&#215;15 &#8211; 10s break<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Exercise 5,6 &amp; 7 \u2013 Repeat 3&#215;20 &#8211; 30s break<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Exercise 8,9 &amp; 10 \u2013 Repeat 3&#215;15 &#8211; 10s break<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Have fun with your training!<\/span><\/p>\n<\/div><\/section>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" 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