FitPrompt

Exercises explained

General information, not a substitute for medical advice. See the note below.

Fifteen basic exercises, explained in short steps, each with two drawings of the start and end. Almost all of them work without equipment: for the band row you need an exercise band, for the step-up a step, for the dips a sturdy chair.

Before you start

Overview of the exercises

FP-01 Squat

Squat, the movement as a simplified animation.
Movement
Squat, start: standing upright, arms hanging loosely.
Start
Squat, end: hips and knees bent, bottom moved back and down, back straight, arms forward, heels on the floor.
End
  1. Place your feet about shoulder-width apart, toes turned slightly outwards.
  2. Bend your hips and knees, lowering your bottom towards your heels. Back and head stay in line, your arms may move forward.
  3. Stand back up, your heels stay on the floor.
Avoid
Letting your knees cave inwards, they point towards your toes.
Easier
Do not go as deep, for the start roughly to the height of a chair seat.
How deep?
Recommendations on this differ. If you have knee problems, check this with a doctor or a physiotherapist first.

Stop if you feel pain.

Based on: AOK health magazine: squats done right ↗

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FP-02 Lunge (standing)

Lunge (standing), the movement as a simplified animation.
Movement
Lunge, start: stride position, hands on the waist, back foot on its toes.
Start
Lunge, end: front knee at about a right angle, back knee just above the floor.
End
  1. Put your hands on your waist and take a big step forward. Your back foot stands on its toes.
  2. Bend both knees until your back knee almost touches the floor.
  3. Push back up from your front leg, your feet stay in the stride position.
Watch out
Only bend your front knee to about a right angle.
Easier
The guide rates it as medium difficulty. Still too hard? Ask a trainer or a physiotherapist to show you an easier variation.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: leg strengthening, section on squats with a lunge ↗

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FP-03 Wall push-up

Wall push-up, the movement as a simplified animation.
Movement
Wall push-up, start: hands on the wall, arms straight, body straight.
Start
Wall push-up, end: arms bent, the straight body is closer to the wall.
End
  1. Stand facing a wall, feet hip-width apart, hands on the wall about shoulder-width apart.
  2. Tense your whole body and slowly lean towards the wall.
  3. Push yourself away again with your arms, in a controlled way.
Watch out
Keep your whole body tense.
Easier
Stand closer to the wall. The further away your feet, the harder it gets.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: strengthening shoulders, arms and upper back ↗

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FP-04 Forearm plank

Forearm plank, the movement as a simplified animation.
Movement
Forearm plank, start: on the forearms, elbows below the shoulders, knees still on the floor.
Start
Forearm plank, end: knees lifted, the body forms a straight line.
End
  1. Support yourself on your forearms, elbows below your shoulders.
  2. Tense your belly and glutes, your body forms a line that is as straight as possible. Look just in front of your hands.
  3. Only hold as long as your posture stays clean.
Avoid
Letting your lower back sag into a hollow back.
Easier
Put your knees down. Later you can try lifting them briefly.

Stop if you feel pain.

Based on: AOK health magazine: plank exercises ↗

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FP-05 Glute bridge

Glute bridge, the movement as a simplified animation.
Movement
Glute bridge, start: lying on the back, knees bent, feet on the floor, arms next to the body.
Start
Glute bridge, end: pelvis lifted, upper body and thighs form a line.
End
  1. Lie on your back, arms next to your body, knees bent, feet hip-width apart.
  2. Tense your belly, back and glutes and lift your pelvis until your upper body and thighs form a line.
  3. Hold briefly, then lower slowly.
Avoid
Letting your knees fall together, keep about a hand’s width between them.
Difficulty
This is already the easy form. The harder form is the single-leg variation.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: strengthening glutes and lower back ↗

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FP-06 Band row

Band row, the movement as a simplified animation.
Movement
Band row, start: upper body leaning forward with a straight back, knees slightly bent, hands low on the band.
Start
Band row, end: elbows pulled up past the body, back still straight.
End
  1. Stand a little wider than shoulder-width, knees slightly bent. Hold the band in place with your feet, grab the ends crosswise.
  2. Lean your upper body forward with a straight back, your hands start roughly between your knees.
  3. Pull your elbows up past the sides of your body, shoulder blades together. Hold briefly, slowly return.
Avoid
Rounding your back.
Easier
Do fewer repetitions, the guide mentions 10 to 20.

Stop if you feel pain.

Based on: VIBSS / State Sports Association of North Rhine-Westphalia: exercise sheet on rowing with a resistance band (PDF) ↗

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FP-07 Calf raise

Calf raise, the movement as a simplified animation.
Movement
Calf raise, start: standing upright, hands on something firm, heels on the floor.
Start
Calf raise, end: heels raised, standing on the toes, knees not locked.
End
  1. Stand upright in front of something firm and hold on with both hands, feet hip-width apart.
  2. Slowly raise your heels until you stand on your toes, counting to 3.
  3. Slowly lower your heels, counting to 5.
Avoid
Locking your knees.
Easier
Do fewer repetitions, the guide mentions 10 to 20.

Stop if you feel pain.

Based on: Brochure on balance and strength by the German Federal Centre for Health Education, BZgA (PDF on barmer.de, aimed at older people) ↗

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FP-08 Bird dog (arm and leg reach on all fours)

Bird dog (arm and leg reach on all fours), the movement as a simplified animation.
Movement
Bird dog, start: on all fours, supported on the arms.
Start
Bird dog, end: one leg and the opposite arm stretched out horizontally, back straight.
End
  1. Get on all fours and support yourself with your arms.
  2. Stretch out one leg and the opposite arm horizontally. Neck long, back straight. Hold for about 5 seconds and breathe calmly.
  3. Bring your elbow and knee together under your body and stretch them out again. Four to five times, then switch sides.
Avoid
Letting your lower back sag into a hollow back.
Easier
Still too hard? Ask a trainer or a physiotherapist to show you an easier variation.

Stop if you feel pain.

Based on: Techniker Krankenkasse: 10-minute back workout ↗

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FP-09 Side plank

Side plank, the movement as a simplified animation.
Movement
Side plank, front view, start: lying on the side, supported on the lower forearm, pelvis on the floor.
Start
Side plank, front view, end: pelvis lifted, upper body and legs in a straight line.
End
  1. Lie on your side, legs on top of each other, and support yourself on your lower forearm, elbow below your shoulder.
  2. Lift your pelvis until your upper body and legs form a straight line.
  3. Hold as long as you can keep good form, then switch sides.
Watch out
Your upper body and legs stay in a straight line.
Easier
Put your lower knee down as extra support.

Stop if you feel pain.

Based on: AOK health magazine: plank exercises, section on the side plank ↗

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FP-10 Step-up (onto a step)

Step-up (onto a step), the movement as a simplified animation.
Movement
Step-up, start: standing straight in front of a step.
Start
Step-up, end: both feet fully on the step, upper body upright.
End
  1. Stand straight in front of a stair step or a sturdy box, tense your belly.
  2. Step fully onto the step with one foot, bring the second foot up.
  3. Step back down in the same order. Next time, start with the other foot.
Avoid
Stepping on with only the front of your foot, put your whole foot down and stay upright.
Easier
Use a lower step.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: leg strengthening, section on step-ups ↗

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FP-11 Knee push-up

Knee push-up, the movement as a simplified animation.
Movement
Knee push-up, start: on your knees, hands under the shoulders, arms straight, body straight.
Start
Knee push-up, end: arms bent, elbows point back, chest just above the floor.
End
  1. Kneel on a mat, place your hands about shoulder-width apart next to your chest and straighten your arms almost fully.
  2. Tense your belly and bottom so that your knees, hips and shoulders form a line.
  3. Slowly bend your arms until your chest is just above the floor, then push yourself back up.
Avoid
Letting your hips sag or pushing them up, stay in a straight line.
Easier
Support your hands higher, for example on a sturdy bench, or do the wall push-up.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: strengthening shoulders, arms and upper back, section on push-ups ↗

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FP-12 Lateral arm raise

Lateral arm raise, the movement as a simplified animation.
Movement
Lateral arm raise, start: standing upright, arms hanging at your sides.
Start
Lateral arm raise, end: both arms out to the side at shoulder height, elbows slightly bent.
End
  1. Stand upright, feet hip-width apart, arms hanging at your sides.
  2. Slowly raise your almost straight arms out to the side up to shoulder height.
  3. Lower them again just as slowly.
Watch out
Keep your shoulders relaxed and down, and do not raise your arms higher than your shoulders.
Difficulty
It gets a little harder with two light water bottles in your hands.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: strengthening shoulders, arms and upper back, section on lateral arm raises ↗

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FP-13 Shoulder blade squeeze

Shoulder blade squeeze, the movement as a simplified animation.
Movement
Shoulder blade squeeze, start: standing upright, upper arms at your sides, forearms point forward.
Start
Shoulder blade squeeze, end: elbows pulled back, chest open, forearms still level.
End
  1. Stand upright, upper arms at your sides, elbows bent at about a right angle.
  2. Pull your elbows back and your shoulder blades together. Hold briefly.
  3. Slowly relax again.
Watch out
Do not pull your shoulders up to your ears, and keep your head straight.
Easier
Do the exercise sitting down and press your elbows gently against the backrest of the chair.

Stop if you feel pain.

Based on: AOK Vigozone: Daily Fit, 5 exercises for at home, section on the pull-back, done sitting there ↗

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FP-14 Triceps dip on a chair

Triceps dip on a chair, the movement as a simplified animation.
Movement
Triceps dip on a chair, start: hands on the edge of the seat, arms straight, bottom just in front of the chair, feet flat on the floor.
Start
Triceps dip on a chair, end: arms bent a little, elbows point back, upper body upright.
End
  1. Use a sturdy, non-slip chair. Put your hands on the front edge of the seat next to your bottom, fingers pointing forward.
  2. Move your bottom just in front of the edge, feet flat on the floor.
  3. Bend your arms only a little, so that your elbows point back, then push yourself back up.
Avoid
Letting your shoulders sag forward or going too deep, stay upright and bend your arms only a little.
Easier
Go less deep and keep your bottom close to the edge of the seat.

Stop if you feel pain.

Based on: AOK online coach for high blood pressure: strengthening shoulders, arms and upper back, section on chair dips ↗

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FP-15 Superman (lying face down)

Superman (lying face down), the movement as a simplified animation.
Movement
Superman, start: lying face down, arms stretched forward, everything rests on the floor.
Start
Superman, end: arms, chest and legs lifted a little, pelvis stays on the floor.
End
  1. Lie on your front, stretch your arms forward and look at the floor.
  2. Slowly lift your arms, chest and legs just a little. Hold briefly.
  3. Calmly lower everything again.
Avoid
A strongly arched lower back, lift only a little and keep your head in line with your spine.
Easier
Still too hard? Ask a trainer or a physiotherapist to show you an easier variation.

Stop if you feel pain.

Based on: Landessportbund NRW, Sport Online Kartei: Superman Lift ↗

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Important note

General information for healthy adults, not a substitute for advice from a doctor or a physiotherapist. If you are in pain or have a medical condition, ask a doctor or physiotherapist first.

Sources: AOK, Techniker Krankenkasse, Landessportbund NRW (VIBSS), BZgA. A professional review has been requested but is not yet complete. The texts may change afterwards.