10 Full-Body Exercises You Can Do at Home

10 Full-Body Oefeningen Die Je Thuis Kunt Uitvoeren

Not everyone likes to train in a gym. Do you belong to that group of athletes who prefer to train at home? Then you probably value the freedom this offers. You can train at any time of the day and are not bothered by other athletes at busy times. This blog has been written especially for home athletes. Below I share 10 fitness exercises for at home that you can train your entire body with! You can do these full-body fitness exercises with your body weight and some attributes such as a Pro-Flex Dumbbell Set , resistance band or ab wheel!

Below you will find the 10 full-body fitness exercises for your entire body that you can perform at home. With these exercises you train your legs, buttocks, abdomen and upper body.

1 Dumbbell Squat

The squat is an important compound exercise that trains many different muscles. You not only train your legs and buttocks, your core muscles also play a stabilizing role when squatting. Normally you perform the squat with a bar, but you can also do it with a dumbbell . This variation is also called the Goblet Squat. You then hold the weight in front of your chest and make the same movement. Make sure you are stable and push yourself up by applying force to your heels.

  • Trains quads, hamstrings, glutes and abs.
  • Good stepping stone to the barbell squat.
  • Ideal for strength building and fat burning.

2 Donkey Kick

Do you want to pay extra attention to your glutes? Then the Donkey Kick is a good exercise to do. To optimally train your buttocks, there must be a lot of muscle tension in the buttocks. If you were to contract your gluteus maximus, your leg would move backwards relative to the hip (retroflexion), this happens in collaboration with your hamstrings. You can make the Donkey Kicks heavier with a resistance band. Place the resistance band under your sole and under your hands to keep it in the correct position.

  • Ideal to focus on your glutes.
  • You can increase the load with an elastic band.
  • Also trains your hamstrings.

3 One Leg Dumbbell Deadlift

With the One Leg Dumbbell Deadlift, also known as the Single Leg Deadlift, you can make your leg muscle exercises just that little bit more challenging. Because you perform the exercise on one leg, you have to keep yourself even better balanced. This also trains the stabilizing muscles in your legs and torso. Yet the focus of this Deadlift is variant mainly on the hamstrings. Moreover, you can perform this fitness exercise anywhere. You only need a dumbbell or other weight.

  • For this exercise you only need a dumbbell .
  • Do you lift your left leg off the ground? Then hold the dumbbell in your left hand.

4 Resistance Band Lat Pull Down

The Lat Pull Down is a good exercise for training your back muscles, especially the latissimus dorsi. With a resistance band or elastic you can create heavier loads for your back muscle. Not all of us have a lat pulldown machine at home. Fortunately, you can attach this resistance band to (for example) a door or open stair step and thus perform the Lat Pull Down. In addition to your back, you also train your biceps and shoulders with this fitness exercise.

  • The resistance band provides constant tension on your back muscles.
  • Train your back muscles using a door, beam or stair step.
  • You can do this exercise with 1 hand or with 2 hands at the same time.

5 Resistance Band Push Up

Of course we also want to train chest muscles at home. An exercise that you often do is the push up. Push-ups train your chest muscles, but your triceps and shoulders also help. For many novice athletes, the normal Push Up is already heavy enough. Do you want to push your body further? Then use a resistance band to make the push-ups harder. The Resistance Band Push Up is ideal if you have little equipment to train your chest, but still want more than just push-ups. You can also vary the position of your hands and choose incline or decline push ups.

  • You can make the push-ups heavier with an elastic band.
  • You train not only your chest muscles, but also your triceps and shoulders.

6 Dumbbell Floor Press

The Dumbbell Floor Press is known as a somewhat 'forgotten' strength exercise. You can perform this exercise with dumbbells (dumbbell floor press) or with a barbell (barbell floor press).

The floor press is an exercise that most strength athletes have undoubtedly heard of. However, the exercise is only performed to a very limited extent, which is actually quite a shame. The exercise has many benefits, some of which you were undoubtedly not aware of. The good news is that it's never too late to start. I definitely recommend that you give this exercise a try. Below are a number of advantages:

  • The exercise relieves your shoulders.
  • It is easier to break your 'plateau'.
  • You don't have to use a bank.
  • The exercise is easy to perform at home.

7 Bicep Curls

Then of course you also want to train the biceps. The dumbbell offers you plenty of options, so you can do a Hammer Curl, Concentration Curl or Dumbbell Curl. All these exercises train the biceps, which consists of 2 heads. Namely the caput longum musculi bicipitis brachii and caput breve musculi bicipitis brachii. In simpler terms; the short head and long head. By varying the grip and position of your hands when performing bicep curls, you can emphasize a specific muscle head. However, all these curl exercises have in common that they stimulate the entire biceps. This way you can train at home for beautiful and strong muscles!

8 Tricep Kickback

After the biceps we continue with the triceps. With these home fitness exercises for your entire body, we obviously do not skip this muscle group. Did you know that two-thirds of the mass on your upper arms consists of your triceps? For larger arms it is therefore very important to train your tricep properly. With the Tricep Kickback you can easily (and anywhere) train your triceps. When performing the Tricep Kickback it is important to ensure that your posture is good. Start with a light weight and focus on a controlled movement, keeping your upper arm still and your back straight/neutral.

  • The triceps make up a larger part of the upper arms than your biceps.
  • With the Tricep Kickbacks you can easily tighten your 'chicken fillets' at home.
  • Choose a low weight and focus on the contraction of the muscles.

9 Ab Rollout

Strong abdominal muscles are important. Not so much to be able to show off on the beach, but a strong core supports other fitness exercises and in everyday life. Fortunately, there are many abdominal exercises you can do at home. There are many ab workouts with exercises that only require your body weight. A tough exercise that you can perform with an ab wheel is the Ab Rollout .

With a good Ab Rollout execution, the movement comes from the spine. This way you train the muscle you actually want to train, the rectus abdominis muscle. We often see people do their Ab Rollouts by pulling strength from their shoulders and arms. When you do this you are not stimulating the abdominal muscles properly.

10 Russian Twist

Finally, we do the Russian Twist. This exercise is very good for training the oblique abdominal muscles. You also don't actually need any materials for this abdominal exercise. A fitness mat may be nice, but if you have carpet in your home, even this is not necessary. The great thing about this exercise is that you can make it heavier or lighter in many ways. Aren't you starting to exercise at home? Then you can keep your feet flat on the ground and make the movements to the side without extra weight (twist).

Are you an advanced athlete and do you want to get that six-pack visible? Then you can make the Russian Twists more difficult by raising your legs above the ground and using a dumbbell during your side movements. This way you make the exercise a lot harder and train your abdominal muscles better.

Source: https://voeding-en-fitness.nl/10-thuis-fitness-exercises-voor-je-hele-body/