Admittedly, with low temperatures and the thought of possible travel restrictions, it's not so much fun yet to think about summer 2021 and the butt workouts that go with it. But why not? What's wrong with taking care of your body now, so that it will be the subject of envious glances in the warm season?

With the following exercises, working out your buttocks at home is child's play! If you manage to stay on the ball here, you can look forward to a sexy bottom in summer - both in your swimming trunks and in a business outfit.

Exercise No. 1: the Squats

It is the forefather of all butt exercises: the squat! It makes the muscles burn and often creates round shapes comparatively quickly.

To perform the squat correctly, it is important to work with your own body weight. In this case it means: stand upright with your feet about shoulder-width apart, bend your knees and at the same time make sure that these knees do not (!) go over your toes. Keep your back straight. Do not slouch or arch your back! For ambitious beginners, three sets of about ten repetitions are ideal. But don't worry! If you can't do this number of squats, simply do fewer at first. Increases are always possible afterwards!

Exercise No. 2: Cross Lunges

These butt workouts are a little reminiscent of a curtsy at court. Here, the lateral butt areas are trained in particular. In the starting position, stand about shoulder-width apart and then cross your left leg behind your right leg in a lunge. Then repeat the process on the other side. To achieve the greatest possible effect and avoid overloading the joints, it is important to keep the upper body straight and let the front knee rotate a little outwards.

Exercise No. 3: Leg Lifts

Here the name says it all: with the leg lifts, the legs are lifted upwards - either sideways or forwards. It is particularly important to keep the pelvis in a straight position and not to rotate with momentum.

If you want to intensify the butt workout a little more, you can also incorporate a squat between the individual leg lifts.

Exercise No. 4: Kick Backs

Kick backs are great for working out both buttocks individually during the butt workout. Simply get on all fours and then rest your elbows on the floor. Now slowly lift the left leg at a 90° angle and press it upwards in regular movements. If you like, you can also "pump" a little in between and then switch back to a slower speed. Sore muscles are almost guaranteed here.

After that, of course, the side is changed.

Would you like an additional exercise? No problem! From the Kick Backs it is also comparatively easy to switch to the Dog. This means: get into a quadruped stance (this time with the palms on the floor) and perform the same movement with the thighs at a 90° angle to the lower legs to the side. To further enhance the effect, it is a good idea to pull in the belly button. Depending on your personal fitness level, you can of course also "pump" here.

Conclusion: No more excuses!

Even though the gyms are currently closed due to the lockdown, this doesn't mean that you can't work on your Summerbody figure! The fact that you don't need any additional equipment to train your buttocks at home is a good reason why your inner piggy is running out of excuses.

High time to up the flirting potential for summer 2021, right?

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Many people have discovered new sports during the Corona crisis, especially inline skating. However, this is by no means a phenomenon that can be attributed exclusively to the pandemic. Especially when the temperatures rise again a little, it seems tempting to try out new trends, among others.

And what could be more natural than to lay the foundation for the summer body already in spring? This year, an old classic is enjoying a revival among many exercise enthusiasts: anyone who wants to be on the move in a way that is easy on the joints (and sometimes also fast) is rediscovering inline skating.

But before the first ride, it is important to check a few basic facts. This will ensure that nothing stands in the way of (hopefully) unadulterated riding pleasure. With the following tips, inline skating should not be a big problem for advanced skaters or beginners.

Tip no. 1: the right route

Here it makes most sense to be a little proactive. A particularly important question is "How well and safely can I brake? What may sound obvious at first should not be laughed at. Because: at the latest when the route leads downhill, safe (!) braking skills can be worth their weight in gold. Here it is important to react quickly. Otherwise the skates will continue to accelerate and the ride may end painfully.

This means: it is essential to practise not only driving, but also braking! Coming to a safe stop comeIt is best to practise on flat paths first. A training partner can also help.

Tip no. 2: the right equipment

Regardless of whether the skating style is ambitious or cautious: helmets, knee pads and the like can prevent injuries. Even if many inline skaters do without "accessories" of this kind, it always makes more sense to take precautions.

Gloves can help protect the palms (and depending on the model, also the knuckles) from abrasions. At some skate events, protective equipment is even mandatory. It is best to find out about this early on.

Tip no. 3: inline skating regularly

Just as with cycling, it is also true for skating that in most cases it is worth staying on the ball. Because: as a rule, the skating style - even after a long winter break, for example - becomes more and more confident with each unit, so that you can build on "old successes".

And: any setbacks and the realisation that other riders are faster should not lead to frustration. The motto "If you fall off the horse, get right back on!" also applies here.

Tip no. 4: Integrate inline sessions into your individual training plan

For all the fun that inline skating always offers, it is often forgotten that it is a wonderful way to burn calories.

If you manage to skate regularly, you can create a great change for your own fitness plan. Fresh air, movement and fitness training - a wonderful alternative to the classic home gym!

Tip no. 5: it is best to ride only on dry paths

Caution! There is indeed a danger of slipping here! Wet asphalt often ensures that the wheels of the skates do not get a proper "grip" and slide off to the side. Especially inexperienced skaters can quickly stumble here. The effect is sometimes exacerbated if wet leaves provide additional "sliding potential".

Therefore, if you want to be on the safe side, you should perhaps take a break on wet spring days so that you can really get going again when the conditions are dry.

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Especially when it may also be a matter of acquiring a new Hobby many people come across Sports enthusiasts at Yoga.

With the right Equipment and professional Videos becomes Yoga in your own four walls is often child's play.

To ensure that everything runs smoothly, however, attention should be paid to a few details. This includes the fact that it is important to focus on the individual Exercises and - especially at the beginning - not to want too much.

Preparation and equipment - what "yogis" need for their asanas

To help with the Yoga "perfect"In order to be prepared, it is important in the first step to Basic equipment to be added. These include - in the more generous version - a Yoga mat, a suitable Yoga outfit, a Yoga block, a Meditation cushion and a Yoga belt. If you only want to start with your own body weight and a few basics, you can initially only use the mentioned Mat and a comfortable Outfit.

The larger the Equipmentthe more flexible, however, the end result is that the Training.

A plan helps to stay on the ball

In order to trick the inner pig a little bit, it makes sense to have a Timetable to be created. The rule here is: Rather short more often train than once and long.

This means, for example, that it makes more sense to rather five times a week for 15 minutes to practice, as once a week for over an hour.

The regularity allows the relaxation to flow in and helps to get away more often for a brief Unit to overcome, even if the Motivation should leave much to be desired. At Diseases or Malaise must of course have a Break be inserted.

Does the TimetableIt is important to think about where the individual Exercises should be carried out. The best way to do this is to opt for a quiet Area with sufficient Place to decide.

Said Rest is particularly important in the phase of Final relaxation important so that not only the Bodybut also the Soul can relax.

Start slowly, do not overdo it

Yoga exercises often resemble acrobatic art and require a good Balance feeling. Therefore, at the beginning it is good to rather stick to the simple Exercises to try.

As in real life, it is important not to give up. Not every day is the same and your own Borders should - especially with the Yoga - not be exceeded too early.

Without professional guidance, the challenging Exercises the Muscle harm it more than relax it.

Popular yoga exercises for beginners

The following exercises are an excellent way to slowly get to know yoga.

"The Sun Salutation"

This exercise is ideal for warming up and stretches the entire body. Tensions are released and the inner energy is set free.

"The Triangle"

Here the nervous system is stimulated by stretching the side of the body.

"The Warrior"

The exercise helps to improve the steadfastness of the body. In addition, the warrior is said to strengthen the psyche.

Those who have discovered yoga for themselves and regularly integrate the small workouts into their everyday life usually get to know their body better and often find their own favourites "quite incidentally".

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Every year, not only does the oft-quoted Christ Child arrive, but also lots of delicious food that is only too happy to settle on the hips.

Accordingly, many people don't feel well after the holidays and want to get rid of the new pounds quickly.

For some people, the thought of a full gym is reason enough to stay at home. Those who place more value on individual, private training here should look into the possibilities offered in connection with a home gym unit, among other things.

There are also various ways to lose the extra kilos within your own four walls.

From a disciplined training plan to opportunities to complete the individual exercises in a playful way, a lot is possible here. Even as a beginner, many exercises can be done quite easily at home. So there are no more excuses.

Especially important in the gym: a training plan

A training plan helps to achieve one's own goals even better or to plan them fundamentally. Among other things, it is advisable to start with exercises that only require your own body. Absolute classics in this area are, for example, sit-ups or push-ups.

The plan can be individually designed and, of course, changed again and again. The psychological effect: those who "work through" a training plan are often more likely to stay on the ball because they follow the guidelines and have a good overview of the training.

But no matter how ambitious the plan is, you should never go in unprepared. A short warm-up phase before the workout helps to get muscles and heart rate up to speed.

Cardio Training

One piece of good news: the body's own endurance can also be trained quite comfortably at home without equipment. However, since many of these exercises put a lot of strain on the knees because jumps and bends are often integrated, it is important to stop if there is pain and, if necessary, consult with the doctor treating you.

Otherwise, there are few limits to your imagination. There are many space-saving cardio training ideas for your own four walls on the internet.

Those who have classic gym endurance equipment at home, such as a bicycle or treadmill, can challenge their fitness in a special way. The "basic rule" in this context is: for effective training success, sweat for at least twenty minutes. You are welcome to do more if your fitness level allows it.

Aerobics

What worked in the 80s is still popular today. Aerobics is a physical stimulation programme that combines endurance and muscle training with music.

Numerous videos help home athletes achieve their goals - and have fun. Although training is done alone at home, there is almost always still a virtual trainer who provides motivational support.

In many cases, almost no tools are needed. From time to time, however, it is necessary to have access to dumbbells and mats. Details such as these should be briefly checked as part of the workout selection process.

Sport with video games

Those who can't do too much with classic sport can try a new level to outsmart their inner pig dog. Many video game manufacturers produce games and consoles that can help strengthen physical fitness.

In sports like boxing, tennis and co. come many home gym fans get their money's worth. Dance enthusiasts don't have to make any compromises either. Because: there are now quite a few dance games in which it is important to swing your hips in order to score points.

A great idea for all those who find it difficult to stay on the ball with classic "offline sport".

Fundamental

If you want to burn calories today, you don't necessarily have to visit a gym. However, despite a relaxed atmosphere, when exercising at home it is important to listen to your own body, take a break if you feel pain and have any complaints clarified.

With this in mind, there's certainly nothing standing in the way of a relaxed home gym workout.

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