Testimonials, Nutrition & Motivation

In this interview we will learn more about Aylin’s motivation and nutrition habits as well as her experiences and advice around fitness and nutrition. Aylin also gives tips for beginners on how to best start their fitness journey and get results fast. You can find more content from Aylin here:

• Aylin’s Instagram
• Aylin’s TikTok

Six years in the gym: the road to the dream body

FIV: Maybe you can introduce yourself briefly in your own words, so that our readers can get an impression of you. Who are you and what makes you special?

Aylin: Hello you beautiful people, im Aylin, 22 years old and incredibly proud of my body. I’ve been working out in the gym for 6 years now, forging my dream body! On Instagram I take my followers on this journey and gift you with my experiences and knowledge.

Mental strength through regular sports

FIV: On your Instagram account, you like to share your fitness lifestyle. What has been your biggest success since you became passionate about fitness?

Aylin: My biggest success is actually finally looking in the mirror and being happy with what I see. I just love it and am also grateful for the mental strength the gym gives me.

FIV: Certainly a large part of your life takes place in the gym. How often and how long do you spend your time there?

Aylin: I’m there about 5-6 times a week for about 2 hours. But also only so long because I just take my time with the exercises. I think in the time you would either sit in front of the TV or on the cell phone, so you can also just as well in the gym.

10,000 steps rule: stairs instead of elevator!

FIV: You like to collect your 10,000 steps a day. How do you manage to integrate enough exercise into your daily work routine?

Aylin: It’s actually not that hard if you divide it up over the day. It’s not just walks that count, but also the choice of whether to take the stairs or the elevator at work today.

FIV: Weight training is a very demanding sport. Have you ever been injured? If so, how did you deal with it?

Aylin: So far, fortunately, I haven’t hurt myself because I just take my time and practice the execution until I have it down without a doubt.

Proper Nutrition: Protein & Vitamin Rich

FIV: Sport also includes a balanced diet. How do you take care of this in order to achieve your physical goals?

Aylin: I make sure I eat enough protein to build muscle and tone my body. Otherwise vitamin-rich and without renunciation, because I also like to eat chocolate.

FIV: You often stress the importance of eating enough protein a day. What foods are the best for you to reach your goal?

Aylin: Most of the time I make sure to buy protein foods when I shop. Examples are low-fat curd cheese, yogurt, turkey cold cuts, salmon, red lentils, etc. Furthermore, I like to consume protein shakes, which then also simplify this for me.

Training and nutrition plan for your goals

FIV: How important is it to have a personalized training and nutrition plan to achieve physical goals?

Aylin: It’s very simple. Every body is different – has different needs and a different starting point.

There is no universal training plan and just because one plan worked for me does not promise success for others using that plan! That is why it is important to have an individual training plan.

Criticism on social media: the right way to handle it

FIV: Do you also get a lot of criticism on social media? If so, how do you deal with negative comments?

Aylin: I actually get mostly positive feedback and if something negative comes up it’s totally fine. There will always be people who don’t find what you do cool. Not only on social media but also in real life.

Set small goals for the beginning

FIV: With just under 22,000 subscribers, I’m sure there are many who are just getting started with fitness. What tips would you give to people who are just starting out and want to eat healthier?

Aylin: Set small goals that you can reach 100% and increase bit by bit.

Nutritionally, I recommend starting to learn about protein-rich foods and eating more protein. It is also not yet necessary to directly count any calories.

Tips for more motivation to do sports

FIV: You’ve had a stressful day. How do you motivate yourself to do sports in the evening? Do you have any tips for our readers when motivation is lacking?

Aylin: Nobody is always motivated. Neither am I. But I love the results and I love that feeling after the workout. You know you did something good for your body and it will pay off. Also, I have never regretted a workout. Rather, I’ve regretted the ones I didn’t do.

FIV: Thank you Aylin for the exciting interview! We wish you continued success on your fitness journey!

More about fitness

Here you can find the content of Aylin:

• Aylin’s Instagram
• Aylin’s TikTok

Discovering the world with a poor sense of direction

In this interview Sophia talks to us about her passion, namely sports. To be more precise, surfing. Sophia travels around the world and tries to catch the best waves. Sri Lanka is at the top of her list, because there are the best waves and lovely and helpful locals. When traveling, apps are especially helpful, so she reveals must-have apps for traveling, as well as her must-have beauty items that no trip should be without. She also shares surfing tips for beginners and where to get the best bikinis. Learn more here!

• Sophia’s Instagram
• Sophias TikTok

Sri Lanka: The best place to surf

FIV: Hello dear Sophia, we are glad that the interview worked out. Let’s get started right away. We see you traveling a lot on your social media channels. What is your favorite travel destination so far and why?

Sophia: I’ve been to so many incredibly beautiful places over the past year, so it’s hard for me to pick a clear favorite. But my trip to Sri Lanka definitely stands out, as this beautiful country inspired me in so many ways. It’s where I first stood on a surfboard and ever since I surfed my first good wave, I haven’t wanted to do anything else! I have subsequently been to the Atlantic coast of Europe, Indonesia and the Maldives and I have to say unequivocally that I surfed the best waves for me in Sri Lanka. Our surf instructor always called it cheated because you get to surf so much and have less to fight with the waves – so I can recommend it especially to all surf beginners to travel to Sri Lanka. It really is such a great country, with an incredibly interesting culture, let alone the delicious food and stunning nature. Also, I always felt totally safe and all the locals were always so sweet and helpful.

Photo: instagram.com/sophiachiara__

Sophia Apps Must-Haves for Travel

FIV: Wow, that sounds great! When you’re traveling, some apps are really helpful in finding your way around a foreign country. So what are your top 3 apps that help you the most when you travel?

Sophia: Google maps – an absolute must-have for me, not only for route planning, but also to find restaurants and accommodations. Translate Now – for me one of the best translators, especially because of the video and voice function. Especially in Indonesia it was often difficult to find vegetarian options, even more so when you don’t even know what’s on the menu. Nordvpn – a good VPN definitely made my life easier, as a lot of content is blocked or blocked in other countries.

No trip without red cherry chapstick

FIV: That sounds like a good selection! Let’s move on to the topic of beauty while traveling. What are your top 5 beauty essentials that you would never travel without?

Sophia: Since I’m primarily traveling in areas where it’s always summer, I use almost no makeup at all. The most beautiful makeup is still the summer tan. However, a little powder and blush always comes along. And I would never go anywhere without my red cherry chapstick. I love the slight red shimmer on the lips, the extra care and the taste! Otherwise, I also always have argan oil / coconut oil for skin and hair.

The dream of a house with ranch

FIV: Because of all your traveling, you are of course not so much in Germany. Could you imagine emigrating and if so, where to?

Sophia: Ever since I was little, I’ve dreamed of owning a house with a small ranch. At the moment, I can’t imagine living this dream in Germany. In general, I don’t plan my life down to the smallest detail, but rather go with the flow. But one thing I know, I want sea, sun and surf in the immediate vicinity of my future home.

With board and horse to the beach

FIV: Besides your travel content, sports is also a big topic on your social media channels. On Instagram and TikTok you can be seen dancing, in the gym, riding and surfing. Of these sports, what do you enjoy the most and why?

Sophia: Riding has always been my great passion and since recently it is also surfing. My dream is to ride to the beach with my board under my arm on my horse Loui.

Photo: instagram.com/sophiachiara__

Sophia’s Surfing Tips for Beginners

FIV: Since surfing is very present with you right now, we would like to ask you if you have any tips for beginners who have never surfed before?

Sophia: I would say the most important thing is to keep your expectations low. If you expect to be able to surf well after one week at the surf camp, it will definitely frustrate you. You should just try to have fun with it and build up on small successes – it’s always a gift to be in the water, even if the session didn’t go well. Surfing is super complicated and depends not only on you, but on an incredible amount of factors. I would describe it less as a sport and more as a way of life where you slowly but steadily learn a lot about the ocean and yourself.

Sophia approved bikinis: Naked, Rip Curl,…

FIV: Through traveling and surfing, you are a lot in contact with water. Especially when surfing, you need a good bikini. Which brands are your top 3 for bikinis?

Sophia: Naked, Rip Curl and Hurley.

Photo: instagram.com/sophiachiara__

Instagram has changed

FIV: If you had to choose between the Instagram and TikTok platforms, which would you choose and why?

Sophia: I would definitely choose Instagram, because the general trend is that content is becoming more and more ephemeral. However, Instagram has also changed a lot and is no longer what it used to be. Pictures are reduced to their first impression and the artistic in them often comes too short, videos are only interesting if they shock within the first seconds, and so on…

Sunshine and rivet in mental arithmetic

FIV: Since you share most of your life on social media, it would be very interesting to know what kind of person you are behind the camera. How would your friends describe you?

Sophia: I gave the question to my friends:

(1) Sophia is a little sunshine. Her cheerful and carefree nature is absolutely infectious. She always has an open ear for me and always has good advice in store. I always feel understood with her. Above all, you can philosophize with her for hours about life. She is certainly the most emphatic person I know and always tries to please everyone, even if she herself comes up short. She has a huge heart for animals and has to give some love to every animal she sees. She has the absolute worst sense of direction in the world. She really can never say no, but loves to help and see others happy. She is an absolute loser at mental arithmetic. She is a really sore loser. She always knows what she wants and makes impulsive decisions based on her gut. What I like most about her is that she can get excited about the most mundane things in life and sees something positive and beautiful in everything.

(2) You are a person who puts family and friends first. Directly followed by nature, animals and sports. You are a person who tries to please everyone, which is why sleeping and eating sometimes come too short. You are a total heart person, but at the same time you can be relied on when you need an honest opinion. It’s no problem for you to swim against the current. You can lose just as badly as I can! Your ambition drives you to be the best in everything. You can be a little bit crazy sometimes, but who isn’t?

Photo: instagram.com/sophiachiara__

Greatest success: Making a difference with reach

FIV: Lastly, we’d love to hear from you about what has been your biggest success so far in your social media career?

Sophia: Definitely: The fact that I can make a difference with my reach. I get so many messages that I inspire people with my lifestyle and have influenced their lives for the better as a result. That is and remains my greatest success.

FIV: You are truly an inspiring personality! Thank you for your time and the great interview!

More interviews with content creators

Did you like the interview with Sophia? Then read more interviews with content creators here.

Nadinezofia in interview: About Nadine’s passion for fashion & making the catwalk unsafe for once

Fashion is Nadine’s great passion. She already discovered it in her childhood, when she saw her mom’s closet and her high heels. She is now a fashion content creator and shares her outfits and inspirations with her community on a daily basis. Her channels feature fashion hauls, travel and comedy. It never gets boring with her! In the interview with Nadine we talk about fashion sins and trends. Due to her enthusiasm for fashion she owns a lot of clothes, so it’s hard for her to sort out her closet. She tells us about her favorite clothes, which parts should not be missing in the closet and where she buys them. She also tells us where she gets her inspiration for her outfits and how she learned not to listen to the opinion of others and to do her own thing.

• Nadinezofia interview

Photo: instagram.de/majafelina

Philippsteuer interview: Vegetables are the new meat

Philipp is a food content creator and Spiegel bestselling author who provides his 220,000+ followers on YouTube and Instagram with vegan recipes and vegan food tests. In addition to social media, he runs a food blog and has written a book, “I Never Wanted to Be Vegan,” in which he shares tips and experiences of giving up meat. In doing so, he has one goal: He wants to inspire people to eat less meat or give up meat altogether in order to avoid animal suffering and protect the environment. In this interview with Philipp, he talks to us about his passion for cooking and everything that goes with it. From a full fridge to an untidy kitchen. In the process, he tells us about his path to becoming a vegan. Through a harmless animal documentary he became aware that animals should not suffer for his food. Accordingly, he changed his way of life and documented this in his own book. If you also want to live vegan and don’t know how, check out his book! Learn more about Philipp here.

• Philipp in interview

Photo: Jenny Stening

Marylu.ly in interview: Turf sports, pressure and dreams

Marie provides her 360,000 followers on TikTok, Instagram and YouTube with workouts, recipes, coaching and motivation every day. On Youtube, she takes you through her everyday life in vlogs, shows you how she prepares for her vacation and much more. She is a real sports fan and loves challenges. In this interview, Marie takes us into her everyday sports life. She talked to us about her big dreams, her sporty life and how she deals with pressure. She also shares with us tips for motivation and lack of drive to give your best in sports with full energy. Marie has been a sporty person since a young age. From sports acrobatics to hip-hop, working out at the gym to lawn sports, she’s played almost every sport. But she also occasionally watches from the sidelines and cheers on her boyfriend at soccer games. How she manages to keep it all under one hat, she reveals to us here in this interview.

• Marie Luise in interview

Photo: Marvin Schönfelder

Denniskoenigg in an interview: His life as a content creator, fascination with horror and his private side

Already active on TikTok and having gained a good reach, Dennis, the content creator in the Corona pandemic, also started his YouTube career with his horror content. Not shy about getting in touch with his community, it also became one of his sources of inspiration. All horror fans, whether in the form of movies or video games, are in great hands with him. In the interview with our magazine, he talks about his childhood “crimes,” how he came to this particular fascination with horror, his inspiration and motivation with the great aspect of community, as well as his interests that extend beyond horror and his social media presence. Behind the creepy lover is a world explorer.

• Dennis Koenig in interview

Photo: instagram.com/denniskoenigg/

Lindermusic in interview: The Voice of Germany, TikTok and own songs

Lukas became famous through the 9th season of “The Voice of Germany” and around 630,000 people also follow him and his music on TikTok. It all began in childhood in a church with small bongos. From that point on, Lukas discovered music for himself and over the course of his life he found his calling in releasing his own songs. In the interview Lukas talked to us about his way into music and the importance of social media as an independent artist. He also gave us a little insight into what his private life is like. You can follow everything on his social media channels. He found his way to music through boredom in the church band. But in fact, that wasn’t always his plan, because he is also a trained insurance salesman. Find out more about Lukas here!

• Lukas Linder in interview

Photo: Christina Pörsch

Pilotpatrick in interview: About travel, dreams and his own book

In the interview with Patrick we talk about his life and his profession, or rather his vocation. Where he is, is also his community. He takes them with him around the world, whenever he works or goes on vacation. But not only on his social media channels or in his blog you can find out everything, on the side he even wrote a book. It shows that you can do anything as long as you believe in yourself and have fun doing what you do. That’s exactly what he wants to give you, among other things, here on the way.

• Pilotpatrick interview

Photo: instagram.com/pilotpatrick

Dielafira interview: About streaming on Twitch, gaming with the community and tips for beginners

Lafi provides her 200,000 followers on TikTok with gaming and streaming content. Reactions, pranks and a lot of fun can also be found on her social media channels. Together with her community, she plays Clash Of Clans, among other games. With her, there is always something to laugh about! In the interview with Lafi, she talks to us about her passion for gaming and streaming. She tells us about her first game, her first game console and her favorite games. These include Valorant for the PC and Cash Of Clans. It all started with her brothers, who got her into gaming. So the passion developed and when she started Musical.ly (now TikTok) in 2018, and her community kept growing, she became a streamer on Twitch. To that end, she tells us how she prepares for a stream and shares streaming tips for gals who would like to get started.

• Lafi in interview

Photo: instagram.com/dielafira

Hammer throw to gym with bowls

In this interview, Marie takes us inside her everyday sporting life. She talked to us about her big dreams, her athletic life and how she deals with pressure. She also shares with us tips for motivation and lack of drive to give your best in sports with full energy. Marie has been a sporty person since a young age. From sports acrobatics to hip-hop, working out at the gym to lawn sports, she’s played almost every sport. But she also occasionally watches from the sidelines and cheers on her boyfriend at soccer games. How she manages to keep it all under one hat, she reveals to us here in this interview.

• Marie Luise’s Instagram
• Marie Luises TikTok

Marie’s favorite sports

FIV: Hello dear Marie, I’m glad that it worked out with the interview today. On your social media channels you provide your community with workouts, recipes, coaching and much more. So you’re super athletic and do different sports to go with it, which one do you personally like the most and why?

Marie: I like the hammer throw best, because in this discipline all muscles are strained and I love the adrenaline in the rotation. However, it’s not always as easy as it looks, especially the technique is very demanding and often presents me with challenges. But it’s these challenges that I love, when I go beyond my limits. It gives you more confidence and self-confidence.

FIV: That sounds very exciting. On your social media channels, you can also be seen training from the hammer throw every now and then. Are there any other sports you’ve always wanted to try and why?

Marie: Since I used to do sports acrobatics and hiphop, I wanted to try cheerleading when I was 14. I love this team feeling, the motivation and the fun that the cheerleaders radiate. I also find it impressive what tricks they present on stage. My biggest wish was to do somersault and flick flack, which I couldn’t do in acrobatics because I didn’t have enough coaches. But as they say, “Never say never!”

Photo: Marvin Schönfelder

Sports: The most important thing is fun

FIV: Besides social media, coaching and your e-book, you also do lawn sports and other sports. That’s all very time-consuming, of course. How do you reconcile everything?

Marie: I have asked myself this question before. I simply believe that it is all a matter of organization and planning. Besides school, I had already been doing athletics for over 10 years and social media, as well as online coaching came along. It had all become integrated into my daily routine/routine so I didn’t give much thought to getting it all under control. I’ve always told myself that as long as school doesn’t take a back seat and my hobbies are still fun, I’ll keep doing everything the way I’ve been doing it. When I graduated from high school in 2021, I was especially proud of myself for how I handled it all. These things give my life meaning; if one thing were to go away, something would be missing. I would not be a complete person.

Tips for motivation to do sports

FIV: That’s nice how you have mastered everything. However, sport involves motivation on the one hand and discipline on the other, which you naturally need for your everyday life. Where does your personal enthusiasm and motivation to do sports almost every day come from?

Marie: Since I grew up in a family that was very active in sports, exercise was always something positive. There are rarely days when I can’t motivate myself. When I do sports, I can turn off my mind and let off steam. I think sports unite people! Whenever I go to the gym to work out, I get to talk to them, and that’s how spontaneous friendships can develop. Basically, my motivation technique is pretty simple. I like to watch fitness videos from other influencers and I also pretty much only follow people on Instagram who all enjoy doing sports. When I watch them doing sports, their positive energy transfers to me and I automatically feel like doing sports.

Marie also watches from the side

FIV: Those are also great tips for your community! But if you do find yourself sitting back and cheering for others, are there other sports you’re passionate about and what are they?

Marie: I find pretty much every sport interesting. Because my boyfriend is a soccer player, I got excited about soccer and love cheering him on. I also find apparatus gymnastics impressive, because you need a lot of body tension and flexibility for it.

FIV: You’re also regularly seen at the gym, care to share what your three favorite gym exercises are?

Marie: My three favorite exercises are deadlift, hip thrust and leg press (oblique).

Photo: Marvin Schönfelder

FIV: To turn off your head and train sensibly, music is simply essential, what music can you not train without?

Marie: Often songs with a remix or mashup give me the push or energy I need.

Pressure? A matter of mindset and planning

FIV: As we’ve already discussed, you share a lot of workouts, recipes and sports content on social media. Are you sometimes under pressure to do this and how do you deal with it?

Marie: You only put the pressure on yourself. I try to stay calm and relaxed. On the weekend I plan everything roughly in advance and so I have no pressure or stress to post something at the last minute. When my community shares the workouts and recipes afterwards, it makes me proud and gives me the necessary energy boost to never stop and always keep going, even if it might get a little stressful. That’s normal and part of it.

FIV: Through your coaching you motivate many people, what is your recipe against listlessness?

Marie: A change is often difficult, but if you yourself perceive that certain routines, such as sports in everyday life have a positive effect, then it will always be easier. I also try to strengthen my community mutually, through reposts and reminders that today is a new day and therefore a new chance to change something. I always give my promise that after you overcome you will feel better.

Photo: Marvin Schönfelder

FIV: Finally, I would be very interested to know if there is another dream of yours that you would like to fulfill?

Marie: A dream of mine would be to work full time with online coaching after I graduate. I love to work flexibly and independently. I love motivating other people to achieve their goals. I can very well imagine that this could become my dream job. If this doesn’t work out, I want to open my own gym with a bowl bar together with my boyfriend. You can work out and afterwards order healthy meals (salad bowls, smoothie bowls,…) including nutritional values.

FIV: That sounds exciting! Thank you for the great interview and we wish you all the best on your way and maybe there will be a gym with a bowl bar soon!

Tips and Tricks – “If it doesn’t challenge you, it doesn’t change you.” (Fred Devito)

Here we have put together 5 tips and tricks for you, which will help you to carry through your resolutions for the new year. Try it, it’s worth it!

#1 Set your Sports Days

The first important rule is that you must have fixed sports days. This definition threatens the excuse “I could go tomorrow.” not so big. Pick your days and block the time period. From then on, there can be no exceptions. It must become your routine.

#2 Set realistic Targets

Once you have made your way to your first sports day, don’t make the big mistake and go to your limits. If you make this mistake, there is a high probability that you will miss your next sport date. You need to create a positive memory of your sports experience. The best way to do that is to start small. Depending on how active you were before, you start with a number of minutes or repetitions that you can easily complete.  From appointment to appointment you increase your time and your repetitions and you will notice that you improve and still remain motivated. Set realistic goals and write them down!

#3 Prepare the Day before

Don’t endanger the taking place of your sports day by collecting your things just before you have to go. It’s best to prepare the day before so you don’t forget anything. Pack up all your things and get them ready. Many are much more motivated when they listen to motivating music during sports. If this motivates you, create a playlist with songs that motivate you in time for the sport.

#4 Test what you like

Not everyone likes the same sports. Some like or prefer to concentrate on endurance sports and others on weight training. Some prefer exercises with fitness equipment and weights and the others prefer to work only with their own weight. If you haven’t found the right sport for you yet, it’s worth trying out other sports. But don’t lose sight of your goal. If you enjoy a sport, the motivation is much higher and you will achieve success faster.

#5 Reward you

Don’t get too involved in your sport. Stick to your goals and don’t forget to reward yourself when you have a successfulul training day behind you. How a reward should look like is up to you.

Fitness @Home

You just can’t find the time to go to the gym several days a week? No problem. We have different fitness exercises for you, which you can do at home with your own weight.

#1 Squats

A squat is a simple knee bend in which the buttocks are lowered to knee level. The legs, bottom and lower back are trained in this training exercise. The buttocks must be lowered to at least knee height. It may also be deeper. Very important: The knees should not protrude beyond the tips of the toes when bending, so that the joints are not put under too much strain. To vary this exercise, weights can be included, or the number of repetitions can be increased.

#2 Push-ups

Everybody knows push-ups. The important thing is that you do it right. The hands must be further supported on the ground as shoulder width at chest level. Then the legs are stretched out and the feet are placed on toe tips. A certain body tension should be maintained so that the legs, upper body and head can form as straight a line as possible. The arms are bent and stretched again. It should be tried to go as far down as possible. In order to achieve an optimal training result, it makes sense to perform push-ups not on the flat palms of the hands, but on fists. In order to keep up your training as much as possible, it makes sense to use a breathing technique: When bending your arms you should inhale and when stretching you should exhale.

#3 Burpees

A Burpee is a very effective self-weight exercise.  The burpee consists of a squat, a push-up and a stretch jump. The legs are set up hip-width and the arms are stretched straight upwards. The squat then follows and the hands are then placed on the floor. From this position, the push-up is jumped into and executed once. Then jump back into the squat position and jump from this position with outstretched arms into the upright position. Depending on your training level you can increase the number of burpees. The advantage at the Burpee? No specific muscle groups are trained, but the whole body is trained.

#4 Superman /Woman

The Superman / woman is a good fitness exercise for the lower back and the gluteal muscle. Lie down on the floor and stretch your arms and legs straight out from you. Raise your legs and arms at the same time. Try to keep this posture as long as possible and repeat it several times.

#5 Sit-ups

Sit-ups train the upper abdominal muscles. The starting position for sit-ups is the supine position. The legs are bent and held in the air. Also the arms and hands are held beside the body in the air. The upper abdominal muscles ensure that the upper body is slowly rolled up and then rolled out again. The best breathing technique for this exercise is to exhale as you roll in and inhale as you roll out.

#6 Plank

The Plank is a good exercise to strengthen both the abdominal and back muscles. This exercise starts by standing on your hands and feet. Then you lean on your elbows instead of your hands. The legs are spread hip-width apart. You can get even more stability by holding your hands together to form a fist. Your whole body must form a straight line. Hold this position and repeat it a few times.

#7 Failure Step

During a lunge step, the legs are spread hip-width apart. A large step forward is then taken so that the thigh and lower leg form a right angle together. Attention: The knee should nevertheless not protrude beyond the tip of the foot. The heel of the front foot is then squeezed off and the starting position is returned. In this exercise, muscles are trained in the lower area and the abdominal and back muscles.

https://www.youtube.com/watch?v=7mLTa8yU-zI

#8 Dips

Dips train different muscle groups. These muscle groups include the triceps and the large pectoral muscle. In order to do this exercise at home, you need to have a chair ready. Grab the edge of the seat with your hands. The backs of your hands must point forward. Stretch your legs and feet far away from you so that your buttocks are in front of the seat. The feet are placed hip-width apart. Then bend your arms until your buttocks almost touch the ground and your arms form a 90 degree angle. Then you lean back into the starting position. Repeat this process several times.

#9 Side Support

The side support trains the abdominal, back, pelvic and spinal muscles. In order to correctly perform the side support, one must turn on one side, the legs are laid parallel on top of each other and the upper body is supported on one arm. The other arm is just being stretched into the air. The body should form a line and be lifted in the middle. This position should be held for up to half a minute and then the side is changed.

#10 Mountain Climbers

Also the fitness exercise Mountain Climber trains many muscles. These include the abdominal, gluteal, shoulder and leg muscles. The basic posture for this exercise is the push-up position. The body tension should be maintained and the hands should be placed at shoulder level. In this position, the knees are alternately pulled towards the ribcage by jumping.

All right, here we go. There are no more excuses and we can start the new year motivated and with power!