Your body has to endure a lot, particularly during times of intensive study. Long periods of sitting, poor posture, the pressure of studying and lack of sleep stress your body. That’s why we summarized our top 10 exercises without equipment here so you can keep your mind and body fit while studying.
1.) Wall sit
The wall sit is probably one of most simple exercises ever, all you need is a wall. Make sure there is a 90° angle between your upper and lower leg and that your weight is on your heels. If you keep your whole back against the wall, open your chest, and bring your shoulders back. This will also help you to improve your posture. Tip: Set a stopwatch and see how long you can hold this position. Take a break and try to improve your time after the break.
2.) Plank 2 push-up
Are you not strong enough to do a push-up or just want more variety? Then plank 2 push-ups are perfect for you. Start by supporting yourself with your elbows in the plank position, then push yourself up, one hand at a time, until you are in the push-up position. Then go back down the same way. Be sure to alternate hands and tense your whole core.
3.) Air squat
The squat is probably the best known exercise ever. It not only makes for a firm behind; it also counteracts the hours of sitting while studying.
Stand with your legs shoulder-width apart and turn your feet slightly outwards. Begin the exercise as if you were sitting back in a chair. Make sure you keep your back straight during the entire movement.
4.) Frog sit-up
Everyone knows the saying “Abs are made in the kitchen” – well, not quite. Reducing body fat does mean you will see your abs sooner. But you also need to train them. The frog sit-up gets you closer to your goal with each repetition.
5.) Arnold dip
Strengthen your arms with dips on a chair or a box. “Arnold dips,” named after Arnold Schwarzenegger, were already popular in the 80s and 90s. Sit on an armchair or box and hold your hands to the right and left side of your bottom. Lower your body just short of the ground and push yourself back up.
6.) Bulgarian split squat
This exercise not only allows you to strengthen your bottom and thighs; it also to trains away one-sided muscular weaknesses. Beyond the effect on your legs, it also elongates the hip flexors, which tend to be shortened especially through hours of sitting.
7.) Shoulder tap
It’s not only a great exercise for your core but also for your shoulders and triceps. Start from the push-up position again, then alternately touch your shoulders with your hands. Make sure to tense your abdomen and bottom, or turn your hips slightly forward to avoid a hollow back and to protect your lower back
This ab exercise requires a bit of balance and rhythm, but that makes it all that much better for you. If it gets too difficult with your arms outstretched, you can stretch them forward to make it easier.
9.) Superman hold
A great strengthening exercise for your lower back! Start in the prone position. Then all you have to do is tense your arms and legs and lift them off the floor.
If you want to challenge yourself, imagine a stopwatch and try to hold the position as long as possible. Take a break and try to improve your score.
10.) Half burpee
Fun question: If burpees are terrible, then are half-burpees only half as terrible?
To be honest: No! But they’re fun and exercise your whole body. That’s why we love them. Place your hands on the ground, then thrust both legs backwards into the push-up position, jump forward again, release your hands and jump up – done.
Summary: You don’t have to skip exercise when you’re studying.
The exercises presented here don’t require much time or previous knowledge. They are designed to pull you out of your everyday routine while studying and give you the chance to keep in shape without much effort while minimizing damage to your posture.
But: Never forget that physical and mental fitness always require rest. Be sure to get enough sleep (6-8 hours) and take enough breaks during the day. That means you should go outside and get some fresh air, take a walk or just close your eyes and think – about nothing!
About Flo Winter
Flo is a trainer at CrossFit Viertel Zwei and a passionate athlete. During his career playing American football, he also began studying pharmaceutical science at the University of Vienna. He understands the challenges of combining both education and fitness. His tips will help you keep your body fit and healthy even during challenging times.