Just 10 minutes a day: 7 exercises, 4 weeks: It's that easy to get fit!

Are you short on time but want a toned body and more defined muscles? No problem! We have 7 simple exercises for you that only require ten minutes of your time every day and will help you get fitter in just four weeks. All you need is your own body weight and a medicine ball.

First, we introduce the 7 exercises and explain how to perform them correctly:

Admittedly, the plank is quite strenuous, but it engages various muscle groups in the body (especially arms and abs), and you can achieve a lot in a very short time. Here's how it works:

1. Lie flat on your stomach.
2. Then push yourself up from the floor using your forearms and toes. Make sure your body forms a straight line and your back doesn't arch.
3. Hold the position as long as you can and then lower again.

PS: If the regular plank is too boring for you, try these 3 plank variations that will tone your stomach!

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Push-ups are also a classic when it comes to a quick and effective workout for the arms and torso . Here's how to do them correctly:

1. Start in the same position as for the plank—support yourself with your forearms and toes on the floor. Make sure your back stays straight throughout.
2. Now stretch your arms out, with your hands slightly wider than shoulder-width apart.
3. Take a deep breath and bend your arms so that your upper body is straight down. Keep your elbows tucked in and do not move away from your body.
4. Exhale and push yourself back up using the strength of your arms.
5. Repeat this as often as you can.

Beginners can also perform a slightly easier version of the push-up by pressing their knees against the floor instead of their toes. Their lower legs and feet point in the air.

Squats are as easy as they are effective for working your glutes and thighs. Here's how to do them:

1. Stand with your feet hip-width apart and your toes pointing straight forward.
2. Stretch your arms forward and slowly bend your knees.
3. Make sure your back stays straight and your knees are parallel to your toes.
4. Go down as low as possible, ideally your thighs should be parallel to the floor, as if you were about to sit down on a chair.
5. Hold the position for a moment and then come back up by pushing off the ground with force with your feet.
6. Repeat the exercise.

This exercise, with its somewhat odd name , is also great for your buttocks and legs. Here's how to do it:

1. Get into a quadruped position with your hands directly under your shoulders.
2. Now lift one leg back at an angle and move the foot toward the ceiling as if you were about to kick upwards. Make sure your hips and back form a straight line.
3. Lower the leg again, but without letting it completely touch the ground.
4. Then step up again with your leg bent.
5. Repeat the exercise several times on both sides.

Time for another abdominal exercise! Here's how the dead beetle works:

1. Lie on your back and hold both legs bent at a 90-degree angle, pointing your toes toward the ceiling.
2. Now extend your right arm above your head and your right leg forward so that both form a straight line. Your arm and leg should not touch the floor.
3. Return to the starting position and repeat the exercise with the left arm and left leg.
4. You should perform this exercise several times per side.

Downward-Facing Dog is a classic yoga pose that, with a slight modification, is especially beneficial for the muscles in your arms and legs. Here's how to perform the exercise correctly:

1. First, get into the actual downward dog: Your arms are stretched out in front of your body, and you support yourself with your hands on the floor.
2. The legs are also stretched straight, which means that the entire weight of the body rests on the feet and hands and your body forms an inverted V.
3. Now stretch one leg back and up so that it forms a straight line with your back and your hands.
4. Then push yourself forward into the plank position and slowly pull your outstretched leg forward toward your chest at a 90-degree angle. If possible, bend your back so that the tip of your chin can touch your knee.
5. Release the position by moving the leg back and lowering it until you are back in Downward Dog.
6. Repeat the exercise with the other side.

Finally, here's a great exercise for your thighs and arms! For the ball rotation, you'll need a small medicine ball. Here's how it works:

1. Stand in front of a wall with your legs hip-width apart.
2. Bend your knees slightly and press your back against the wall for better support. Hold the medicine ball in front of you with your arms outstretched.
3. Tighten your stomach and swing your outstretched arms with the ball from left to right as far as you can – ideally, you should be able to almost touch the wall on the left and right with your hands. Keep your back straight against the wall.
4. Swing left and right several times.