Strengthened in balance

A smooth and balanced fitness program is the perfect complement to the vegan diet. Plan our exercises once or twice a week - for a strong and vital body.

Wall armpits

Strengthens the arm and chest muscles

1. Support your hands at shoulder height against a wall, arms almost stretched. The fingertips point slightly to each other. The feet are about half a meter from the wall - the farther you are from the wall, the more exhausting the exercise. In the course of the training, you can always stand further away. The body forms a straight line.

2. Inhale and bend your elbows without buckling at the hips. Carefully pull the navel inward and try to keep your back straight. While breathing out, stretch your arms again, but do not quite press through. Perform the exercise slowly and in a controlled manner.

Floating seat

Aim for the straight abdominal muscles

1. Sit on the floor, knees bent at about 90 degrees, soles of the feet on the floor. The back is erect, the head is in extension of the spine and you look forward. Lay your hands on your thighs and pull your shoulders down. With the exhale pull your belly button firmly inward and slowly tilt your upper body back a little until you feel a slight pulling in the stomach. Your back stays straight. Keep breathing calmly.

2. If you can hold the position well, carefully remove both feet from the floor until the lower legs are parallel to the floor. Hold this position for about 15 seconds before returning to the starting position.

Shoulder bridge

Strengthens the lower back, buttock muscles and thigh backs
1. Lay on your back with your arms next to your body. Place your feet hip-width, and gently pry the lumbar spine from the floor.

2. Exhale, press the lumbar spine into the floor and slowly roll up from the coccyx over the lumbar and thoracic spine, each vertebra, until the body forms a diagonal line between the head and knee. Shift weight more to your feet. Hold position for two breaths. With the next exhale, slowly roll off the vortex swirl to the mat.

Squats

Strengthening of the leg and gluteal muscles as well as the lower back
1. Stand with shoulders open shoulder width. Push out the breast and tense the belly. Shift the weight to your heels. The arms stretch upwards. The palms show each other.

2. Now bend your knees as far as possible, as if you wanted to sit on a chair. Lower your buttocks back and push your knees slightly outwards. Always keep your knees in a vertical line over your toes. Push yourself back up into the stance. Breathe in when you go into the low sitting position and inhale when you come back to the stance.