Bodyweight-Training

Leg raises are one of the best abdominal exercises for a summer six-pack.

Leg Raises: Lying and Hanging Leg Raises: How to Properly Perform One of the Most Effective Ab Exercises, According to Studies

Which ab exercise works best? Leg raises deliver strong results. Execution, variations, and benefits at a glance.

Personal trainer shows how to perform burpees properly

Personal Trainer Tells You How This Technique Makes Burpees an Absolute Calorie Killer

Burpees burn a lot of calories and train several muscle groups at the same time - provided you have the right technique.

For Basic Fitness This is How Many Squats Men and Women Should Be Able to Do

The squat is a functional and effective exercise - but how many should you do for good basic fitness? FITBOOK explains.

Expert Explains What Lateral Squats Train and How to Do Them Correctly

Squats strengthen the front thigh, but if you do them sideways, you also train the inside and outside of your legs.

Lateral lunges Why You Should Incorporate Side Lunges Into Your Workout

A side lunge is the lateral variation of a lunge. FITBOOK explains how to correctly execute side lunges.

TRX Pilates is a combination of Pilates and suspension training.

Sports Trend What TRX Pilates Is and How Effective It Is

Pilates meets suspension training: Why TRX Pilates is effective for core, back, and stability—and also suitable for beginners.

Fitness Challenge "What 14 Days of Wall Sits Did to My Body"

FITBOOK author Nina Ponath took on a new fitness challenge, performing the wall sit for several minutes daily for 14 consecutive days.

Have you been struggling with a lack of training success for some time?

During training These Mistakes Cause Muscle Growth to Stop

Progress Stalls Despite Training? A Fitness Professor Explains Why and How to Avoid Stagnation

Bodyweight training is suitable for home workouts during menopause

With Exercises At Home Instead of the Gym! Training Tips for Menopause

Training is important during menopause, but do women need to hit the gym? An expert offers tips for home workouts.

Training Your Abs: Planks Are an Alternative to Sit-Ups

Strong Core Forget Sit-ups! 3 Exercises That Effectively Train Your Abs

Sit-ups are the classic exercise for core strengthening. However, there are better exercises to train the abdominal muscles. Here are three alternatives.

For Muscle Building How Long You Need to Plank Daily to See Visible Results

Planking builds beautiful muscles—how long should you train, and what's the ideal technique? An expert weighs in.

FITBOOK author Nina Ponath shares details about her abdominal workout.

FITBOOK Author My Favorite Bodyweight Exercises for Abs

FITBOOK author Nina Ponath loves bodyweight training, especially for a strong core. Here, she reveals the exercises she relies on.

After three to six months How Many Pull-Ups a Day Lead to Visible Muscles?

What Beginners and Pros Need to Know About Pull-Up Training to See Visible Upper Body Results in 3 to 6 Months

Bodyweight exercises can effectively train your arms.

FITBOOK Author My Favorite Bodyweight Exercises for Toned Arms

FITBOOK's Ponath prefers training with her body weight. Here, she recommends a few effective bodyweight exercises for strong arms.

14 Days of Lunges: Nina Ponath Tried It Out

Fitness Challenge "14 Days of Lunges–Here's What It Did for Me"

FITBOOK Author Takes on New Fitness Challenge: 14 Days of Lunges. Here's What It Did to Her Body.

From Fitness Trainer 4 Variations of the Side Plank to Enhance Your Workout

Whether you're a beginner or advanced, these four side plank variations provide effective training stimuli, according to an expert.

From Personal Trainer How to Keep Ab Workouts Exciting: 5 Plank Variations for Beginners and Pros

The classic plank no longer challenges you? Our fitness expert has a few plank variations for you.

From a Trainer's Experience Avoid! 6 Mistakes That Make Planks Ineffective

Planks are a challenging exercise where numerous mistakes can occur. The problem: These errors make the exercise ineffective.

One-arm push-ups are an exercise for advanced practitioners.

Trainer Explains How It's Done Master One-Arm Push-Ups With This Step-by-Step Guide

One-arm push-ups aren't for beginners, but with smart training, they can be mastered. FITBOOK expert Alina Bock explains how.

Push-ups are perfect for quick mini-workouts in between tasks.

Expert Recommendations Mini-Workouts for In Between! Short Push-Up Sessions for Fit Work Breaks

If possible, take breaks from work with some physical activity. Mini-workouts with push-ups are a good option for this.

Keanu Reeves at the Premiere of "From the World of John Wick: Ballerina"

In Top Form at 60 Keanu Reeves' Surprisingly Simple but Effective 'John Wick' Training

Keanu Reeves is back on the big screen as John Wick. We reveal how the 60-year-old got in shape for the role.

FITBOOK author Nina Ponath did push-ups every day for two weeks.

FITBOOK Author Takes on Fitness Challenge "I Did Push-Ups Every Day for 2 Weeks and Here's What Happened"

What Happens When You Do Push-Ups Every Day for Two Weeks: FITBOOK Author Nina Ponath Shares Her Experience

5 Isometric Plank Variations for a Strong Core

Deep Musculature 5 Isometric Plank Variations for a Stable Core

These isometric plank variations for the core primarily target the deep muscles. The focus is on body tension, control, and stability.

FITBOOK Interview Fitness Icon Mark Lauren: "I Want Training to Be as Addictive as Possible"

Training With Your Own Body Weight: Mark Lauren's Principles for Real Progress in Just Minutes a Day

Pedro Pascal Wows in Cannes with Outfit and Muscles

'The Last of Us' Star Everyone Loves Pedro Pascal's Biceps! Here's the Workout That Made Them Possible

In "The Last of Us," he impresses as a tough survivalist, and in Cannes, he charmed with his strong arms. We're talking about Pedro Pascal!

Jumping Squats Why Jump Squats Are So Effective and What to Watch Out For

Looking for a new fitness challenge? We recommend jump squats. Learn what to watch out for here.

Variations that turn mountain climbers into strength or endurance exercises

Personal Trainer Presents Variations How to Train Strength and Endurance with Mountain Climbers

A personal trainer reveals how classic mountain climbers can become a strength exercise, with weight, speed, and tension variations.

Dead Hang: A woman hangs from a pull-up bar

Exercise on the pull-up bar Why You Should Train Dead Hang and How Long You Should Be Able to Hang for

The dead hang is an underestimated strength exercise. FITBOOK explains what it does and what you should bear in mind.

Achieving more burpees: A woman practices the complex exercise

Tips from a Personal Trainer How to Do Twice as Many Burpees in 30 Days as You Can Now

Do you finally want to do more burpees? With our expert's tips, you can double the amount of burpees you can do within 30 days!

Interview With the Fitness Professor Is it beneficial to hold a plank for as long as possible?

How Long Should You Plank for Effective Training? Can Planking Too Long Be Dangerous? Fitness Expert Stephan Geißler Responds.