Training body tension: 11 effective exercises

You want to train your body tension? Then what are you waiting for? We have the best exercises for good body tension!

Good body tension is important. In sports and also in everyday life.

If you train your body tension, you can reduce the risk of injury in sports. You are much more stable and reduce the load on joints and tendons.

Suffering from back pain? With good body tension you will adopt a healthier posture and you can soon say goodbye to your pain.

Body tension also has an effect on your appearance. You appear much more confident and radiate a lot of charisma.

Enough talk!

We'll show you the best exercises to train your body tension.

What exactly is body tension

Body tension describes the static tensing of muscles. You activate muscles without performing any movement.

The length of the muscle always remains the same, even though you tighten it. This is due to the fact that you also tighten the counterpart of the respective muscle.

So if you tense your biceps without moving your forearm, your triceps are also tense.

Good body tension is the basic prerequisite for many things. Exercises such as squats or pull-ups, you could not perform correctly without body tension.

Sports such as climbing, surfing, dancing or gymnastics would not be possible without body tension. But body tension is also important when running.

In everyday life, the muscles in the trunk area are just as important as in sports. Everyday tasks like climbing stairs suddenly become much easier.

Body tension and the corresponding muscles reduce the workload of the rest of the body. As a result, you tire more slowly and manage more demanding tasks.

It also improves your charisma and makes you look more confident.

Training body tension therefore not only brings benefits in sports activities, but also plays an important role in everyday life.

Exercise body tension: The 11 most effective exercises

We have picked out the best exercises for you, with which you can train your body tension at home.

The normal forearm support

In the classic plank, you start in a prone position on your stomach.
The upper body is supported on the forearms. The elbows are just below the shoulders.
The legs are stretched - you touch the floor only with your toes.
The body forms a straight line.
The gaze is directed downward. The head is the extension of the spine.
The abdomen is firm and slightly retracted.
Attention: Do not make a hollow back!
Hold the position for at least 30 seconds

Exercise body tension: Side arm support

You start in the lateral position
The legs are closed and stretched
Support yourself on the elbow - it is directly under the shoulder
Slowly lift the pelvis from the floor
Keep the shoulder and pelvis stable
Change the page after 30 seconds.

Side arm support with one leg

Now it gets a little more difficult. When planking on one leg, your balance is also required.

Assume lateral plank position
Stretch your body well and tense the abdomen
You stretch the arm upwards
Raise and lower the upper leg slowly and controlled
Lift a total of 10x then switch sides

Quadruped stand diagonally

With this exercise you can train your body tension and improve your balance.

In the starting position, stretch your left arm and right leg.
Now pull your elbow and knee towards each other at about the level of your belly button.
And then stretch back to starting position.
Do 10 repetitions before switching sides. 1x right and 1x left = 1 pass. Do a total of 3 repetitions.

Bridge for better body tension

You start lying on your back.
Angle the legs and lift the pelvis.
Push the pelvis through properly and the heels into the training mat. Hold the position for 3-5 seconds.
Lower the butt again but do not put it down and push up again.
Do 12 repetitions and 3 passes.

Hip rollers

Lie on your back.
Stretch the arms outward. The palms of the hands point downward.
Stretch your legs straight up.
Tilt it slowly to the side. Feet remain closed!
Just before you touch the ground, tilt it to the other side.
Repeat the exercise 10x

You can make the exercise a little easier by bending your legs slightly.

Training body tension with the Superman

Lie down on your stomach.
The view is directed downwards.
Raise both arms off the floor. The palms point downward.
Those who can also lift their outstretched legs from the floor.
Hold this position for 3-5 seconds before returning to the starting position and do the exercise a total of 10 times. 3 passes.

Turn from the prone position to the supine position

Lie down on your stomach.
The view is directed downwards.
Raise both arms off the floor. The palms are placed on top of each other and point downward.
Clamp the head firmly with the upper arms.
Lift the extended legs from the floor.
Now turn from the prone position to the supine position.
The whole body remains tense.
Turn back again.
Repeat the exercise 10x

Push-ups

Push-ups are among the best upper body exercises and are also ideal for training body tension.

Support yourself with the palms of your hands
The arms are fully extended and the hands are directly under the shoulder
Tighten the buttocks and make sure that your body forms a line
Now bend your arms and go so deep that your chest touches the floor.
Push yourself back up.
Repeat the exercise 10x

If you can't do normal push-ups yet, keep your knees on the floor.

Knee to elbow

Lie on your back.
The arms are stretched above the head.
Raise your arms and legs off the floor.
Now bring your elbow and knee together.
Stretch out backwards again.
The shoulders do not rest on the mat.
Perform this exercise 10 times.

Hollow hold for the hull

Lie stretched out on your back.
Tilt your pelvis back so that your spine is resting on the mat.
Firmly tense the abdominal muscles.
Stretch the arms away from the body.
Lift your head and shoulders off the floor.
The chin pulls in the direction of the larynx.
Lift the outstretched legs off the floor.
The whole body is firmly tense.
Hold the position as long as you can.

Train body tension with partner

Lie on your back and hold onto your partner's ankles at head level.
The legs are closed and stretched upwards at a 90 degree angle.
Your partner now pushes the feet towards the floor. Here you can vary, forward or sideways.
Try not to touch the floor with your feet and always bring your legs back to the starting position.
Make sure you don't make a hollow back and stay with your spine on the mat.

Our conclusion

Good body tension has a positive effect on the individual muscles and body parts. The exercises to train body tension you should definitely integrate into your training plan.

Have fun training!

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