You can always come up with your own sports sessions at home. And you don’t even need any equipment! Let’s find out how.

exercising at home without equipment

Exercising the Upper Body without any Equipment

There are countless way to exercise the arms, back and pectoral muscles at home. You can exercise efficiently using the weight of your body and some of the objects around the house.

  1. Press-ups

Press-ups are recommended to exercise the biceps and the pectoral muscles. This complete movement can be performed in different ways, depending on how fit you are. On the knees or the feet, by changing the angle or the distance between your hands, at different speeds and in different numbers... As the days go by, you will progress significantly, and your arms will tone up.

  1. Dips

Dips help to build up the triceps, which are the longest muscles in the arm. Lean against a low table or a chair, with you feet positioned according to your level of fitness (or even on a footstool or another chair), and lower your arms until your elbows form a 90° angle. The number of dips you do depends on how fit you are. Hard work? That’s quite normal!

  1. Pull-ups

You will need a pull-up bar for this exercise. You can easily find one on our web site. Pull-ups exercise the arms and strengthen the back, until you have an attractive V-shaped back, like top-class swimmers! It is a difficult exercise, so don’t be surprised if you can only manage one pull-up to begin with. You will make significant progress as time goes by.

Exercising the Lower Body without any Equipment

Everyone wants to have slim and muscular thighs, rounded buttocks and firm calves. You can have all these, thanks to the following exercises. You can do it!

  1. Squats

There is no escaping this exercise, if you want to build up your leg muscles. A well executed squat is the best way to exercise your buttocks and thighs. You probably already know what to do, but here’s a quick recap for any newcomers. Stand with your feet apart, in line with your shoulders. Bend your legs until your knees form a 90° angle. Remember to push your buttocks well back. Your shoulder line must never cross the line formed by your knees.

You can make the exercise more difficult by repeating it more times and by moving upwards and downwards more slowly. You will soon have thighs of steel!

  1. Lunges and Steps

These two complementary exercises focus on the muscles in your buttocks. In lunges, you will also exercise your thigh muscles. The movement is simple. Stretch out one of your legs in front of your and bend it until your back knee almost touches the floor. Too easy? Then try jump lunges, while alternating the legs. They will make you ache!

You can do steps on the stairs to simulate the upward and downward stepping movements. Try exercising to music to break up any monotony.


Exercising your Abdominal Muscles without Equipment

As a general rule, there is no need for any machines to work your abdominal muscles. There are plenty of easy exercises that are very efficient on this part of the body. Here are a few:

  1. Core Muscles

Ideal for anyone who wants a flat stomach. Adopt the following position. Support yourself on your forearms and your toes. Do not bend your back.
Ideally, you should start off with three series of 30 seconds. You can lengthen the series as you progress.

  1. Crunches

One of the basic exercises for the abdominals. Lie on your back with your legs folded and your hands behind your head. Raise your shoulders by about 10 centimetres (no point in going any higher), while remembering to pull in your belly. Your six-pack in on its way!

  1. Leg Lift

Ideal for exercising the lower part of your abdominals! Lie on your back and lift your legs a high as possible, ideally until they are vertical, without arching your back.

If it hurts, then it’s doing you some good!

So you know how to exercise your body and heart without even leaving your home.

Remember that regular exercises and a healthy diet are the keys to succeeding.


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