Since the measures are taken by the government to contain the epidemic of the coronavirus, you are confined to the house and you already miss the sport; or rather the machines of your favorite gyms are missing! But training without equipment is within everyone’s reach. The only tool you need is your body! Put on your best sportswear
We start with a sports staple, squats! This exercise is ideal during confinement to work your quads and glutes, in addition to strengthening the core strap and lower back.
To start, stand up straight. Arms at your sides, and legs shoulder-width apart. Bend your legs as if to sit. Push your pelvis back and continue lowering until your thighs are parallel to the floor. Finally, get up by pushing on your heels and return to the starting position. That’s it, you are ready to do your best squats!
Front lunges are, like squats, a great exercise for building your thighs and glutes. Stand with your legs apart, back straight, and hands-on your waist. Take a big step forward and then flex your leg to obtain a 90 ° angle at the knee. Then, with the leg parallel to the ground, push off to return to the starting position. Repeat the exercise on the other leg and so on!
This exercise, regularly recommended by physiotherapists, is very useful for strengthening the lumbar and back. For this exercise, nothing could be simpler: lie flat on your stomach, arms and legs outstretched as if you were flying in the air. Then lift your torso off the ground while raising your legs. Contract your glutes and slowly come back down. Remember to breathe calmly and deeply throughout the exercise!
The chair is a core exercise that works the thighs and especially the quadriceps in a static position. To make the chair, all you need is a wall. Pick the most beautiful in your home and set a time goal. Stick your back straight and lower your legs to a right angle. Look far in front of you and get your abs tight. Now all you have to do is hang in there!
Contrary to what some may say, you can do dips with almost nothing! Just bring a chair, we explain: dips allow you to work the arms, especially the triceps. Place a chair behind you and put your hands at its ends, while keeping your arms straight. Bend your elbows until your arms are parallel to the floor, then return to the starting position.
This time, we offer you a bodyweight staple: push-ups! Known to (almost) everyone, pumps are effective for working the upper body and especially the pectorals. There are many variations, such as inclined, declining, explosive pumps … and many more. The most stressed muscles are not the same depending on the variants! Our partner FizzUp explains how to make perfect and efficient pumps. You can find THE variant that will make your body vibrate.
No, we’re not talking about a card game! The “bridge” also called “bridge on the ground” is a very useful exercise to strengthen his back and hips. What about its execution?
Lie on your back and bend your knees, keeping your feet flat on the floor. Place your arms on the floor by your side. Lift your hips until they form a straight line between the knees and shoulders. Stay still for a few seconds and then come back down in a controlled manner, before repeating the exercise.
The reverse crunch
A lot of people know crunch as the “basic” exercise for doing your sit-ups. Yet too few people are interested in the reverse crunch, which allows you to work an area often neglected: the lower abdominals.
Take a mat (or otherwise cushion the floor) and lie on your back. Put your arms at your sides, close to the buttocks, and raise your legs out at right angles. Push your pelvis upwards while bringing your knees to your chest, as if you want to kiss them. Then return your feet to the starting position and continue the exercise. Be careful, it will burn!