The best training tips from Sophia Thiel

Sophia Thiel has been thrilling her fans on Instagram and Co. for years with her workout and nutrition tips. We are pretty jealous of her dream body? So we asked her personally how we can get it. Here are Sophia's best training tips!

1. Every exercise for the muscles is great!

Often one concentrates when one wants to slim down on the belly-legs-butt region, but: Any exercise for the muscles is actually great! "Above all, I like upper body exercises and pushups that I hated in the past," says Sophia. But also squats and lunges are often on their training plan.

At first I did not even do a push-up

2. The Po loves pelvic elevations

You want the crisp butt of all time? There are many good exercises, but Sophia especially recommends: "I think so any form of pelvic lift very effective. There is the variant with both legs on the floor and the version with only one leg on the floor. Both are really good for the butt! "

3. Use what you have

No one needs dumbbells, steppers and Co. for training at home. Sophia starts instead Training with your own body weight ? and on items you have at home anyway. Instead of dumbbells, for example, water bottles can be used.

4. Train according to plan

More tips, effective exercises and training plans can be found in Sophia's new book "Fit and strong with Sophia".

Today belly, tomorrow's back: Who trains with a plan, runs no risk to forget any important muscle groups. "It's all going to be strengthened Training two or three times a week is really good." By the way, Sophia herself keeps her training schedule flexible because she's so often on the road: "I do not have a fixed plan that's fixed on days, for example, if I'm working all day for production or shoots and just not getting to training, I suppose me there my spontaneous pause day. "

5. Enjoy your breaks!

Speaking of pauses: "Of course, a muscle also needs regeneration, because it does not grow during the exercise, but while it is recovering." After the workout you should Allow the trained muscles to rest for about 72 hours.

6. Put on routine

Every beginning is hard. Especially if you are just starting with the training, you should set times that are free for the workout. "You should see that you gradually change old habits and build new routines," says Sophia. It helps to structure the day: Morning people should try to go through their training in the morning as well. Those who are more awake and fit for the evening should put their workout on this time. "If you do that for two or three weeks, then that becomes a new routine and habit, and it's easy going."

As a beginner you should be careful to do something that also gives you pleasure

7. Find the right motivation

Without the right motivation kick it is often difficult to overcome the inner bastard. Sophia has found her motivational support: "What always helps me a lot and pushes me is firstly loud music and secondly training videos, with which one can really auspowern." But also coffee or green tea make mood on movement.