Exercising at home: 8 exercises that make you lose weight without equipment
Lose weight and slim at home, without special equipment, it's possible! Find the best exercises you can do at home to lose weight and build muscle from head to toe...
Arms, abdomen, thighs, calves, buttocks ... Our trainer Guillaume Langlais offers you a special mini exercise program at home, to purify yourself everywhere, without equipment! In the program: squats, burpees, alternating lunges or even pelvic raises, they are performed in a circle, as regularly as possible to get quick results on the silhouette!
What exercise to lose weight at home?
You don't have to have equipment or go to the gym to lose weight! Some muscle-strengthening exercises, along with cardio exercises, can help you lose weight and improve your strength without leaving the living room. Sheathing exercises like the headboard or side plank, for example, will help sheath your upper body, while more cardio exercises like running or squatting will effectively engage your thighs and fibers. To get a harmonious result, do not forget to change the exercises and the intensity of the movements.
In addition to this little fitness routine, Guillaume Langlais highly recommends yoga. ideal? Alternate between sessions of vinyasa, a dynamic yoga that lets you work on movement and indulgence, and yin yoga that invites relaxation, relaxation, letting go and improving breathing.
8 effective exercises to lose weight at home
squat
Stand with your feet shoulder width apart.
Open the feet slightly outward.
Interlock your fingers in front of your chest.
Lower your butt muscles down, and push back a little. Once down, your thighs should be parallel to the floor.
erect by extending your legs, to go down again ...
Benefits of this exercise: This popular muscle-strengthening exercise allows both the thighs and glutes to work effectively.
pumps
Lie on your stomach on your mat or directly on the floor.
Place your hands about shoulder level (slightly forward).
The legs are extended and stand on your tiptoes (or on your knees if you are a beginner).
Lift your chest toward the ceiling by extending your arms, remembering to properly engage your abdominal muscles.
Lower your chest to the floor again, and control the descent by always gaining.
Benefits of this exercise: Performed on the feet or knees (for beginners), push-ups on the triceps, shoulders and chest for targeted work on the chest.
Alternate lunges
Stand, feet hip-width apart, then place your hands on your hips.
With the right leg, take a step forward, and in the same impulse bend this leg, and lower the left knee toward the floor.
Make sure the feet and knee of the front leg are aligned.
Brace, to return to the starting position and do the same movement, this time placing the left leg in front and the right knee toward the floor behind you.
Note that you can also start with back lunges if you are a beginner (take a step back and lower the back knee to the floor in the same way).
Benefits of this exercise: Performed backward or forward (for more advanced levels), alternating lunges will help tone the thighs and glutes.
Harlow movement
Lie on your mat.
Extend your arms on the floor, in line with your head.
Lift your feet and shoulders off the ground at the same time. Hold for a few seconds, then lower the body back onto the mat, controlling the descent of the feet and shoulders.
Benefits of this exercise: Also called the "Arlaud movement", or "superman", the harlow touches the back and backs of the shoulders and provides a wrap at the level of the glutes. Great for strengthening and improving your posture!
Bridge or dock lifts
On a mat, lie on your back.
Bend your legs and feet on the floor and bring your heels close to your buttocks.
Raise your pelvis toward the ceiling, covering your buttocks and abs.
Then, lower your butt muscles to the floor while in control.
Benefits of this exercise: The bridge, also called the pelvic pull, will especially strengthen the muscles of the buttocks and the back of the thighs.
heart work
Essential for burning calories, building muscle must be combined with cardio exercises. And even at home, on a rug, it is possible to raise the heart rate thanks to these exercises:
Knee raises. Stand, your back straight, your arms along your body, run on your mat, and raise your knees, one at a time, as high as possible. Gradually increase the pace throughout the exercise.
Burpee exercise. Stand up, forward together. Squat and put your hands in front of you. On the lunge, extend your arms and straighten your legs, and release your feet, slightly apart, behind you. Taking momentum on your arms, jump back to a standing position and, without stopping, jump into the air and raise your arms above your head. Return to the initial position before starting this sequence again!
Squat jumps. Start in the same classic squat position: standing, feet shoulder width apart. Lower your butt muscles down, and push back a little. Once you get down, with an impulse, resting on your feet, jump back to a standing position.
Good advice from the coach: change the cardio exercises, depending on what you want to do at the time, the goal is to exercise and burn calories and strengthen the heart at the same time, while it is good to take: running, brisk walking, exercises on the spot, cycling , elliptical trainer...
My home workout program without equipment
Guillaume Langlais advises working in a circle, alternating exercises on the upper and lower body. Allow 3 to 5 minutes for each exercise.
Before we start, we of course think about the warm-up: you can choose joint movement exercises (neck, shoulder, knees, ankles, etc.) and then some yoga poses, such as sun salutations, up facing dog, downward facing dog ... and finish with some front and back bends to warm up the body.
Then follow the exercises suggested by our coach:
Classic squat
Push-ups (on the feet or knees)
Alternate lunges (back or forward)
Harlow movement
Pelvic lifts (two feet or one foot)
Cardio exercises (knee raises, push-ups, squat jumps, etc.)
Depending on what level you have or what your day looks like, you can work at different times:
Attainable level: 15 seconds of effort and 30 seconds of recovery.
Intermediate level: Do 30 seconds and 30 seconds of recovery.
Advanced: Do 45 seconds and 15 seconds of recovery.
To burn as many calories as possible, you can also try the Tabata method, which is high-intensity interval training.
At the end of the session, remember to do some gentle stretching, insisting (always gently!) on the muscles around the pelvis (quadriceps, gluteus maximus), which we forget about with a sedentary lifestyle ...
Sports at home: a coach's advice to get started
Do not act on the pain: if there is pain somewhere, it means that the movement did not go well.
If you decide to take online courses, prefer video sessions, with a small number of participants, especially if you are a beginner, so that you can be corrected correctly.
Avoid doing difficult exercises that you are not familiar with without an athletic trainer accompanying you. Go to what you can do to get started.
Don't try to do intense sessions every day, instead with some 30 minutes of exercise, then a yoga session the next day for example.
Get out for physical activity as quickly as possible: brisk walking, cycling, running, not necessarily looking for intensity, but to avoid a sedentary lifestyle.