Workout for working from home: 5 exercises for more energy
We all know the terrible midday slump: you’re tired, exhausted and would just love to relax on the couch. If there wasn’t so much to do. We therefore show you five effective workouts for the (home) office. For more energy, stress reduction and better posture.
It helps to boost blood circulation, strengthens the circulation, improves mood, helps to combat stress, increases concentration and helps the body to remain flexible – if those aren’t good arguments for a crisp mini workout during your lunch break. Nevertheless, we still have a few points that are also convincing. Number one: no equipment is needed. Bodyweight training is effective and does not require any special equipment. Number two: Exercising at home costs nothing. And number three: you don’t have to run 20 kilometers or do a sweat-inducing HIIT workout to do something good for your body. Simple exercises from yoga and Pilates are great for counteracting low energy.
Fitness stars such as Anna Engelschall from Growingananas and Pamela Reif also swear by it. Pilates and yoga trainer Sarah Venus agrees: “We often have a low energy level at lunchtime. It helps to open the windows for a bit of fresh air and take a few deep breaths. Then a quick mini-workout and we have motivation and strength for the rest of the day,” she says.
Helps with tension and strengthens the torso
The training quickie is ideal for mobilizing the spine, relieving tension and strengthening the body, especially the core. “Exercises in between are perfect for feeling fitter,” explains the expert. However, you should not expect to lose weight. If you want to lose weight, it’s best to change your entire lifestyle – in the long term: “The combination of the right diet and regular endurance and strength training at least three times a week leads to long-term success.”
But now back to our workout during the lunch break. Venus shows five exercises that are quick and effective – and are also suitable for fitness beginners:
1st Foward Fold Flow
Breathe in and bend forward over your pelvis as you breathe out. The legs remain straight. Beginners can also bend their legs slightly. Stay in the forward bend for a deep breath and return to the starting position vertebra by vertebra as you exhale.
2. spinal twist
Mobilization of the spine: Sit upright, breathe in and stretch your arms upwards at your sides. As you exhale, turn your upper body so that your right hand touches your left knee and your left hand moves behind your body. We take a deep breath and switch to the other side. This exercise mobilizes the spine.
3. crossed limb reach
We start in a quadruped position. Raise your left leg straight backwards, then move your right arm straight forwards so that your left leg, spine and arm form a line from hand to foot. Important: The movement always takes place with the right arm and the left leg or with the left arm and the right leg – i.e. diagonally, not one-sided! For advanced practitioners: stretch out even further as you inhale. As you exhale, bring your right elbow together with your left knee under your stomach and hold the position for two or three seconds before returning to the starting position.
4th Core Challenge
Place your hands shoulder-width apart on a chair and stretch your legs backwards one after the other. As you exhale, pull your navel inwards towards your spine and alternately lift one leg after the other. The abdomen and buttocks are active during the exercise. This strengthens the buttocks and core stability and can prevent back pain. Additional task: We turn around and do the same exercise in reverse.
5. eagle arm stretch
Extend your arms forward at shoulder height and cross them so that the crooks of your elbows are on top of each other. Then bend your arms upwards and bring your palms together. Now pull your elbows forward and down and consciously lower your shoulder blades as you exhale. This exercise stretches the shoulders – a game changer for anyone who suffers from tension in the neck or upper back.
Personal details: Sarah Venus is a Pilates and yoga instructor in Fürstenfeld.
Photos: Sabina Maurer, www.binaspictures.com
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