It is true: the best remedy against stress is not the delicious chocolate, but sport! In our de-stress workout, we show you stress relief exercises that you can make at home.
It’s a fact: stress makes you sick. That’s why you should actively incorporate relaxation breaks into your hectic everyday life. This can be a relaxing bath at the end of a busy day or a walk in the fresh air.
Closing your eyes and breathing in and out ten times can also help to bring the stress level down.
However, the most effective way against stress is a sport. The reason is that exercise releases happiness hormones in the body. It also helps you to get away from it all and you feel liberated afterward.
So that you can start the new week relaxed, we have prepared a de-stress workout plan for you. These exercises will relieve stress and clear your mind!
Stress relief exercise # 1: Forward fold
Leave the everyday life behind you, shake off all the ballast. That’s what explosive prevention is all about.
How to do it:
Stand upright, legs are slightly more than hip-width apart. Take a deep breath, stretch your arms up towards the ceiling, and then, as you exhale, let your upper body and arms drop down toward the floor. Let your arms dangle between your legs, stretch your shoulders and repeat several times.
Stress relief exercise # 2: Jumping Jacks
After you have relaxed a bit, you should get your blood circulation going. This is perfect with Jumping Jacks and Boxing Punch.
How to do it:
Stand upright and engage your stomach muscles before starting. Now jump up, spread your feet beyond hip-width apart and bring them together again. Parallel raise your arms and clap your hands together over your head.
Sets & Repetitions: 3 x 1 minute
Stress relief exercise # 3: Boxing punch
Small boxing punches are great arm training and also reduce stress and aggression wonderfully.
How to do it:
Run in place with small, quick steps. At the same time, alternately use your right and left arm to punch forward. Put your strength into the punches, try to stretch your arm almost through and pull your arm back to your ribs after the punch.
Sets & Repetitions: 3 x 1 minute
Stress relief exercise # 4: Back Kicks
Kicks are a great workout for thighs and butt – but also relieve stress wonderfully.
How to do it:
Stand upright, legs open, hip-width apart. Tense the abdomen muscles and shift the weight to the right leg, which is slightly bent. Bend the upper body slightly forward, lift the left leg and kick backward.
Sets & Repetitions: 3 x 10 repetitions per side
Stress relief exercise # 5: Squats with a kick
You can also easily combine classic squats with kicks.
How to do it:
Stand upright with legs slightly more than hip-width apart. Tense your stomach muscles, tilt your upper body slightly forward and sit down into a squat. As you come up again, make a kick forward with your right foot. Go deep again and kick forward with the left leg after pushing up.
Sets & Repetitions: 3 x 10 repetitions per side
Stress-reducing exercise # 6: Crunches with boxing punch
Crunches are a great abdominal workout. If you combine them with a few boxing punches, you can relieve stress and train your arms at the same time.
How to do it:
Lie on your back, beginners put their feet on the ground, advanced take their legs up in the air at a 90-degree angle, calves parallel to the ground. Tighten your abdomen muscles and raise your shoulders and upper body a few centimeters from the ground. Make a punch in the air with both arms at the highest point.
Sets & Repetitions: 3 x 12 repetitions
Reduce stress with # 7: Standing scale
The standing scale is the ideal exercise to calm down and relax. In order to keep your balance, you have to focus and let go of everyday stress.
How to do it:
Stand up straight. Tighten your stomach muscles. Shift your weight to your right leg, bend it slightly. Now release the stretched left leg from the floor and lift it up to hip level. At the same time bend your upper body forward and stretch your arms. The upper body, arms, and leg ideally form a line.
The dancer pose from yoga can offer a similar effect. If you feel too insecure, you can also hold on to your leg with one hand.
Sets & Repetitions:3 x 5 seconds per side
In the end, try this simple relaxation exercise!
At the end of your destress workout lay on the back. The legs are stretched out, the arms lie loosely beside the body. Close your eyes and breathe in and out deeply. Concentrate only on your breathing, try to switch off all other thoughts.
