In this article, we will present to you our TOP 7 exercises to do at home without equipment, to stay in shape during confinement. The goal of these exercises is therefore to try to use as many muscles as possible for a complete and effective workout. In addition, you can add difficulty and intensity by adding weight to these exercises depending on your level and equipment.
Squats and its variations
This multi-joint exercise is one of the best known and practiced exercises in bodybuilding due to the use of numerous muscles , mainly the entire lower body. Depending on your equipment, you can do bodyweight squats, with elastics, dumbbells or with a barbell to increase the difficulty. In any case, we have selected for you the simplest exercises to do at home.
The slots
Lunges are a great exercise to work your lower body without necessarily needing a lot of weight. You can do static lunges, walking or even Bulgarian squats for more difficulty. You can also add weight with dumbbells and everyday objects like bags filled with books or others.
Pumps and their variants
A very popular exercise in bodybuilding, push-ups remain an excellent way to work the upper body such as the pectorals, shoulders and triceps. Indeed, there are many variations such as classic push-ups, tight push-ups, decline and incline push-ups and even slam and weighted push-ups.
Abs and core
Abdominal exercises such as crunches, leg raises, obliques or others are essential to strengthen the abdominal core and therefore allow you to be much more muscular on a daily basis but also for your bodybuilding exercises. Sheathing such as plank variations or others are very important for the deep abdominal muscles but also for a flatter stomach. We recommend combining the two for best results.
Burpees
Burpees are interesting exercises to strengthen your muscles but also to increase your cardio. It is a movement that uses many muscle groups such as the thighs, buttocks, abs, pectorals, arms, back… the entire body is worked. Burpees really don’t require any equipment and you can do them wherever you are!
Dips on chair or sofa
Dips remain an excellent exercise for effectively developing the upper body such as the triceps and pectorals. You can make them on one or two chairs, on the edge of a sofa or something else very easily. It is also easy to add difficulty by weighing yourself down with heavy objects or weights to position at your pelvis.
Les mountain climbers
Very effective movement for the silhouette and easy to do at home, it allows you to use all the muscle groups of the body such as the arms, legs and abdominals. It quickly increases calorie expenditure and remains a good exercise for cardiovascular activity!
As you will have understood, it is very simple to do exercises at home to keep in good physical shape without necessarily leaving the house. The goal is to add intensity to your sessions at home for good results.
Lunges are a great exercise to work your lower body without necessarily needing a lot of weight. You can do static lunges, walking or even Bulgarian squats for more difficulty. You can also add weight with dumbbells and everyday objects like bags filled with books or others.