{"id":150092,"date":"2021-01-14T23:38:31","date_gmt":"2021-01-14T22:38:31","guid":{"rendered":"https:\/\/stuwo.ovl.cloud\/\/?p=150092"},"modified":"2021-01-19T23:39:07","modified_gmt":"2021-01-19T22:39:07","slug":"home-workout-exercises","status":"publish","type":"post","link":"https:\/\/stuwo.ovl.cloud\/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-3fdaeb426bb624d4ad9bfbfdba3d034e\">\n.flex_cell.av-6bd3tt-3fdaeb426bb624d4ad9bfbfdba3d034e{\nvertical-align:top;\nbackground:url(https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/paar-trainiert-zuhause.jpg) 50% 50% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-3fdaeb426bb624d4ad9bfbfdba3d034e{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-3fdaeb426bb624d4ad9bfbfdba3d034e 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'     ><section  class='av_textblock_section av-jtjtmedc-32aa8e1c6ffcbae42d838925d9b3f0a9 '   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 save yourself the membership fee for the gym and it is way easier to incorporate training at home into your everyday life. Secondly, you do not have to wait long for devices 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 happiness hormones are released, especially as a student, this can often help you to concentrate better again! In addition, regular exercise improves your sleep quality, your immune system and your blood circulation too!<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div><\/div><div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-9  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-53bb3d26fdc2272bcdd40065ab042c11 '   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 protein 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 caloric deficit. 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><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-11  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-94af8cf6914488984c70ba8b33658f5e 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-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-12  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-a6d7f6e4c53f0aba3c563441b18b8b3b\">\n.avia-image-container.av-k3r9zx38-a6d7f6e4c53f0aba3c563441b18b8b3b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-a6d7f6e4c53f0aba3c563441b18b8b3b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-a6d7f6e4c53f0aba3c563441b18b8b3b av-styling- avia-align-center  avia-builder-el-13  el_before_av_textblock  avia-builder-el-first  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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg\" alt='' title='high-knees-exercise'  height=\"1200\" width=\"1600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg 1600w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-300x225.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1030x773.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-768x576.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1536x1152.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1500x1125.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-705x529.jpg 705w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>1. High Knees<\/h2>\n<p><strong>Intermediate<\/strong><br \/>\nAbs, Quads, Arms<\/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><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-15  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-7101e1041cbcb01d29bde98bb0e3e7f3\">\n.avia-image-container.av-k3r9zx38-7101e1041cbcb01d29bde98bb0e3e7f3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-7101e1041cbcb01d29bde98bb0e3e7f3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-7101e1041cbcb01d29bde98bb0e3e7f3 av-styling- avia-align-center  avia-builder-el-16  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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg\" alt='' title='high-knees-exercise'  height=\"1200\" width=\"1600\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1.jpg 1600w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-300x225.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1030x773.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-768x576.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1536x1152.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/high-knees-exercise-1-1500x1125.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-17  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-9d2d3d5c594140ede8ab5cd11aa3815b 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-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-18  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-7940b296b4c1a8f780c1adb32a5996e9\">\n.avia-image-container.av-k3r9zx38-7940b296b4c1a8f780c1adb32a5996e9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-7940b296b4c1a8f780c1adb32a5996e9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-7940b296b4c1a8f780c1adb32a5996e9 av-styling- avia-align-center  avia-builder-el-19  el_before_av_hr  avia-builder-el-first '   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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-300x300.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-1030x1030.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-80x80.jpg 80w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-768x769.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-36x36.jpg 36w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/jump-squats-exercise-180x180.jpg 180w, https:\/\/stuwo.ovl.cloud\/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-20  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-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-21  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>2. Squat Jumps<\/h2>\n<p><strong>Beginner<\/strong><br \/>\nQuads, Glutes<\/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 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><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-23  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-94af8cf6914488984c70ba8b33658f5e 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-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-24  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-f08ea3163da35a12d2fbb0adb12c7333\">\n.avia-image-container.av-k3r9zx38-f08ea3163da35a12d2fbb0adb12c7333 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-f08ea3163da35a12d2fbb0adb12c7333 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-f08ea3163da35a12d2fbb0adb12c7333 av-styling- avia-align-center  avia-builder-el-25  el_before_av_textblock  avia-builder-el-first  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-300x255.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1030x874.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-768x652.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1536x1303.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1500x1273.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-705x598.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>3. Push &#8211; ups<\/h2>\n<p><strong>Advanced<\/strong><br \/>\nShoulders, Arms, Upper Back, Abs<\/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><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-27  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-7c7a70e416abd06a9a9c200749e30791\">\n.avia-image-container.av-k3r9zx38-7c7a70e416abd06a9a9c200749e30791 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-7c7a70e416abd06a9a9c200749e30791 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-7c7a70e416abd06a9a9c200749e30791 av-styling- avia-align-center  avia-builder-el-28  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-300x255.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1030x874.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-768x652.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1536x1303.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/push-up-exercise-1500x1273.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-29  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-9d2d3d5c594140ede8ab5cd11aa3815b 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-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-30  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-610163f8fcadda002840112cdfbdbdd0\">\n.avia-image-container.av-k3r9zx38-610163f8fcadda002840112cdfbdbdd0 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-610163f8fcadda002840112cdfbdbdd0 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-610163f8fcadda002840112cdfbdbdd0 av-styling- avia-align-center  avia-builder-el-31  el_before_av_hr  avia-builder-el-first '   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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise-300x208.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise-1030x713.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise-768x532.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise-1536x1064.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/superman-exercise-1500x1039.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-32  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-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-33  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>4. Superman<\/h2>\n<p><strong>Beginner<\/strong><br \/>\nBack<\/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><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-35  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-94af8cf6914488984c70ba8b33658f5e 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-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-36  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-92219c53a55ef5c12f81ba2b85df2991\">\n.avia-image-container.av-k3r9zx38-92219c53a55ef5c12f81ba2b85df2991 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-92219c53a55ef5c12f81ba2b85df2991 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-92219c53a55ef5c12f81ba2b85df2991 av-styling- avia-align-center  avia-builder-el-37  el_before_av_textblock  avia-builder-el-first  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-300x253.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1030x869.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-768x648.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1536x1296.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1500x1265.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-705x595.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>5. Sit\u2013Ups<\/h2>\n<p><strong>Intermediate<\/strong><br \/>\nAbdominal muscles<\/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><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-39  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-8f240a115a8dc1a19311661205fc1306\">\n.avia-image-container.av-k3r9zx38-8f240a115a8dc1a19311661205fc1306 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-8f240a115a8dc1a19311661205fc1306 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-8f240a115a8dc1a19311661205fc1306 av-styling- avia-align-center  avia-builder-el-40  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-300x253.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1030x869.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-768x648.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1536x1296.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/sit-ups-exercise-1500x1265.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-41  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-9d2d3d5c594140ede8ab5cd11aa3815b 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-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-42  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-938f5207fdd8201664f9e0d6a35df6a3\">\n.avia-image-container.av-k3r9zx38-938f5207fdd8201664f9e0d6a35df6a3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-938f5207fdd8201664f9e0d6a35df6a3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-938f5207fdd8201664f9e0d6a35df6a3 av-styling- avia-align-center  avia-builder-el-43  el_before_av_hr  avia-builder-el-first '   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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg\" alt='' title='Plank Tabata Exercise Sport Vector Illustration'  height=\"1265\" width=\"2000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise-300x190.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise-1030x651.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise-768x486.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise-1536x972.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/plank-exercise-1500x949.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-44  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-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-45  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>6. Plank<\/h2>\n<p><strong>Beginner<\/strong><br \/>\nAbdominal muscles<\/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><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-47  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-94af8cf6914488984c70ba8b33658f5e 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-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-48  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-c2b43f09586eb68d1f4068c14449d48a\">\n.avia-image-container.av-k3r9zx38-c2b43f09586eb68d1f4068c14449d48a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-c2b43f09586eb68d1f4068c14449d48a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-c2b43f09586eb68d1f4068c14449d48a av-styling- avia-align-center  avia-builder-el-49  el_before_av_textblock  avia-builder-el-first  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-300x206.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1030x706.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-768x526.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1536x1052.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1500x1028.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-705x483.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>7. Mountain Climber<\/h2>\n<p><strong>Intermediate<\/strong><br \/>\nAbdominal muscles<\/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><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-51  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-545340eb39416e041d56d1ebf5e93235\">\n.avia-image-container.av-k3r9zx38-545340eb39416e041d56d1ebf5e93235 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-545340eb39416e041d56d1ebf5e93235 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-545340eb39416e041d56d1ebf5e93235 av-styling- avia-align-center  avia-builder-el-52  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-300x206.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1030x706.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-768x526.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1536x1052.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/mountain-climber-exercise-1500x1028.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-53  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-9d2d3d5c594140ede8ab5cd11aa3815b 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-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-54  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-178b1e886a534a8a4708c09ffce507e4\">\n.avia-image-container.av-k3r9zx38-178b1e886a534a8a4708c09ffce507e4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-178b1e886a534a8a4708c09ffce507e4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-178b1e886a534a8a4708c09ffce507e4 av-styling- avia-align-center  avia-builder-el-55  el_before_av_hr  avia-builder-el-first '   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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise-300x201.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise-1030x692.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise-768x516.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise-1536x1031.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/squats-exercise-1500x1007.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-56  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-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-57  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>8. Squat<\/h2>\n<p><strong>Beginner<\/strong><br \/>\nQuads, Glutes<\/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><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-59  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-94af8cf6914488984c70ba8b33658f5e 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-94af8cf6914488984c70ba8b33658f5e\">\n.flex_column.av-6kn5ly-94af8cf6914488984c70ba8b33658f5e{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-94af8cf6914488984c70ba8b33658f5e av_one_half  avia-builder-el-60  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-cf58b3dbbe5f6f3f18d5c93b39fdecff\">\n.avia-image-container.av-k3r9zx38-cf58b3dbbe5f6f3f18d5c93b39fdecff img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-cf58b3dbbe5f6f3f18d5c93b39fdecff .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-cf58b3dbbe5f6f3f18d5c93b39fdecff av-styling- avia-align-center  avia-builder-el-61  el_before_av_textblock  avia-builder-el-first  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-300x204.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1030x700.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-768x522.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1536x1044.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1500x1020.jpg 1500w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-705x479.jpg 705w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>9. Hip Thrust<\/h2>\n<p><strong>Intermediate<\/strong><br \/>\nGlutes<\/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.<br \/>\n2. Take a chair to help: 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><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57\">\n.flex_column.av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d7efa5163734c591f0ac43a8ab4fa57 av_one_half  avia-builder-el-63  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-1f0dba5048ff97ec30c4b55fe1815765\">\n.avia-image-container.av-k3r9zx38-1f0dba5048ff97ec30c4b55fe1815765 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-1f0dba5048ff97ec30c4b55fe1815765 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-1f0dba5048ff97ec30c4b55fe1815765 av-styling- avia-align-center  avia-builder-el-64  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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise.jpg 2000w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-300x204.jpg 300w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1030x700.jpg 1030w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-768x522.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1536x1044.jpg 1536w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/hip-thrust-exercise-1500x1020.jpg 1500w, https:\/\/stuwo.ovl.cloud\/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-65  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-66  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-9d2d3d5c594140ede8ab5cd11aa3815b 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-9d2d3d5c594140ede8ab5cd11aa3815b\">\n.flex_column.av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9d2d3d5c594140ede8ab5cd11aa3815b av_one_half  avia-builder-el-67  el_after_av_hr  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-80fd071cdcb870d1f6223b6ccc282969\">\n.avia-image-container.av-k3r9zx38-80fd071cdcb870d1f6223b6ccc282969 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-80fd071cdcb870d1f6223b6ccc282969 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-80fd071cdcb870d1f6223b6ccc282969 av-styling- avia-align-center  avia-builder-el-68  el_before_av_hr  avia-builder-el-first '   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:\/\/stuwo.ovl.cloud\/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:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise.jpg 1932w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-290x300.jpg 290w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-995x1030.jpg 995w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-768x795.jpg 768w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1484x1536.jpg 1484w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-36x36.jpg 36w, https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2021\/01\/walking-lunges-exercise-1449x1500.jpg 1449w, https:\/\/stuwo.ovl.cloud\/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-69  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-ba6e8220906b4fd8a3c9ce922b56c0ee\">\n.flex_column.av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-ba6e8220906b4fd8a3c9ce922b56c0ee av_one_half  avia-builder-el-70  el_after_av_one_half  el_before_av_hr  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-53bb3d26fdc2272bcdd40065ab042c11 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>10. Walking Lunges<\/h2>\n<p><strong>Intermediate<\/strong><br \/>\nQuads<\/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><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-72  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-53bb3d26fdc2272bcdd40065ab042c11 '   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\" id=\"style-css-av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0\">\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/stuwo.ovl.cloud\/wp-content\/uploads\/2019\/08\/2000x600px_2b-1500x430.jpg);\nbackground-position:50% 50%;\nbackground-attachment:fixed;\n}\n.avia-section.av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0 .av-section-color-overlay{\nopacity:0.4;\nbackground-color:#000000;\n}\n<\/style>\n<div id='kontakt-fullscreen'  class='avia-section av-jtkaeqc6-39f2be0b15b578b61b6c34ef0d9581a0 alternate_color avia-section-huge avia-no-border-styling  avia-builder-el-74  el_after_av_section  avia-builder-el-last  avia-full-stretch avia-bg-style-fixed av-section-color-overlay-active container_wrap sidebar_right'  data-section-bg-repeat='stretch'><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><div class='template-page content  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class='av-special-heading-tag '  itemprop=\"headline\"  >Questions?<\/h5><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-jtkaj00e-393a01982a5afe12922a256a26134273\">\n#top .av_textblock_section.av-jtkaj00e-393a01982a5afe12922a256a26134273 .avia_textblock{\nfont-size:18px;\ncolor:#ffffff;\n}\n<\/style>\n<section  class='av_textblock_section av-jtkaj00e-393a01982a5afe12922a256a26134273 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center;\">We are happy to help!<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ddnct-5808f882b4da4842ba9b215ef4df32b5\">\n.flex_column.av-ddnct-5808f882b4da4842ba9b215ef4df32b5{\nborder-radius:0px 0px 0px 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