The organization.
In order not to become demotivated, it is essential to be organized! How ? Define in advance the days, time and place where you will practice your sport. Choose a place where you feel comfortable at home, and spacious enough to be able to do your exercises without being bothered (9m2 is more than enough!). Also make sure to choose a time when you won't be distracted.
No need for equipment.
Use everyday furniture as equipment to do your exercises: a chair, a staircase, a wall, the floor, water bottles, etc. You really have no excuse anymore.
How to work your upper body at home?
Here are some examples of exercises if you want to work your upper body.
The pumps.
Push-ups allow you to work your triceps and pectorals. No need for special equipment. If you don't have a mat, use a towel. Start by doing push-ups on your feet, if this is too difficult move onto your knees.
Triceps dips.
As its name suggests, it's to work your triceps. You can use a chair or a coffee table.
How to work your lower body at home?
Squats.
This movement allows you to tone your butt and thighs. Keep your back straight as you go down and back up.
The slots.
Ideal for shaping your legs and strengthening your glutes. There are several variations of lunge: Bulgarian lunge, side lunge, rear lunge, front lunge... You have the choice. To avoid losing your balance, look at a fixed point in front of you.
How to work your abs at home?
It is rare to need equipment to work on your abdominal muscles.
The board.
This is an ideal exercise if you have back pain and are looking to tone your stomach. Pull in your navel, don't arch your back, the goal is to form a perfectly straight plank with your back. You can start with a static plank then vary your exercises with dynamic plank exercises. You will have abs of concrete.
Sit-ups.
This is a basic exercise to work your abs. Go down while controlling your movement, get up while bracing your abdominal strap.
How to do cardio at home?
Doing cardio without going outside or on a treadmill is entirely possible. You just have to use your imagination. Here is an example of a circuit that you can do to work on your cardio.
- 1 minute lunge.
- 1 minute of running in place, raising your knees as high as possible.
- 1 minute squat.
- 1 minute back and forth on your stairs.
- 1 minute of plank.
- 1 minute jump squat.
- 1 minute of triceps dips.
Do this circuit 3 to 5 times.
Nutrition & hydration.
Exercising is good, but to see your results you also need to pay attention to your diet. You must have a varied and balanced diet. Which provides you with proteins, fibers, lipids and carbohydrates to optimize your muscle mass gain and recovery.
Hydration is also essential. We favor water over other drinks such as sodas or alcohol. You should drink on average 1.5 L of water per day and more when you do your sports session.
In summary.
You no longer have excuses not to do sports. Your turn now !
