10 exercises to build muscle at home without equipment

Since the measures taken by the government to stem the coronavirus epidemic, you are build muscle at home confined to your home and you already miss sport; or rather you miss the machines of your favorite gyms! But training without equipment is within everyone’s reach. The only tool you need is your body! Put on your best sports outfit, Gymlib has prepared a selection of ten exercises for you with our partner FizzUp to help you exercise at home and without equipment.

squats

Let’s start with an essential part of the sport, squats! This exercise is ideal during confinement to work your quadriceps and glutes, in addition to strengthening the abdominal strap and your lower back.

But concretely, how do we do it?

To start, stand up. Arms along the body, 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’re ready to do your best squats!

Front lunges

We continue on the legs!

Front lunges are, like squats, an excellent exercise for strengthening the thighs and glutes. Stand with your legs apart, back straight and hands on your waist. Take a big step forward and then bend your leg to obtain a 90° angle at the knee. Then, leg parallel to the ground, push on it to return to the starting position. Repeat the exercise on the other leg and so on!

Let’s start with an essential part of the sport, squats! This exercise is ideal during confinement to work your quadriceps and glutes, in addition to strengthening the abdominal strap and your lower back.

The superman cladding

Do you have the soul of a superhero? So try the superman sheathing!

This exercise, regularly recommended by physiotherapists, is very useful for strengthening the lower back and back. For this exercise, nothing could be simpler: lie flat on your stomach, arms and legs stretched out as if you were flying through the air. Then lift your torso off the ground while raising your legs. Contract your glutes and slowly lower yourself back down. Remember to breathe calmly and deeply throughout the exercise!

The chair exercise

The chair is a sheathing exercise that works the thighs and especially the quadriceps in a static position. To make the chair, the only thing you need is a wall. Choose the most beautiful in your home and set a time goal. Keep your back straight and lower your legs until they form a right angle. Look far ahead of you and hold your abs. Now all you have to do is hold on!

Let’s start with an essential part of the sport, squats! This exercise is ideal during confinement to work your quadriceps and glutes, in addition to strengthening the abdominal strap and your lower back.

The dips

Contrary to what some may say, you can do dips with almost nothing! Just take a chair, we explain: dips allow you to work your arms, especially your triceps. Place a chair behind you and rest your hands on its ends, while keeping your build muscle at home arms straight. Bend your elbows until your arms are parallel to the floor, then return to the starting position.

Spoiler: after a few sets, your arms will heat up!

The pumps

This time, we offer you a bodyweight essential: push-ups! Known to (almost) everyone, push-ups are effective for working the upper body and especially the pectorals. There are many variations, such as incline, decline, explosive push-ups… and many more. The most stressed build muscle at home are not the same according to the variants! Our partner FizzUp explains how to do perfect and effective push-ups. You can find THE variant that will make your body vibrate.

Now it’s up to you to build your own session. Awaken the soul of the sportsman in you! Choose the exercises that appeal to you the most as well as a good playlist and above all have fun

The bridge

No, we’re not talking about a card game! The “bridge” also called “floor bridge” is a very useful exercise to strengthen your back and hips. What about its execution?

Many people know the crunch as the “basic” exercise for doing your abs. However, too few people are interested in the reverse crunch, which nevertheless allows you to work on an often neglected area: the lower abdominals.

Lie on your back and bend your knees, keeping your feet flat on the floor. Place your arms on the floor by your side. Raise your hips until they form a straight line between the knees and the shoulders. Stay still for a few seconds then come back down in a controlled manner, before repeating the exercise.

Burpees

Renowned for being effective and intense, burpees are often perceived as a real challenge. However, they only require a little agility and coordination! Follow the guide: stand with your feet shoulder-width apart and slightly apart outwards. Now, perform these 3 steps in order:

Do a classic squat, but with your hands on the floor. Rock your feet back and lower your torso until it touches the floor.

Raise your chest and bring your feet forward to quickly return to a squat position, with your hands still on the ground.

Jump vertically with your hands in the air and return to a squat position.
And now… Do it again!

The reverse crunch

Many people know the crunch as the “basic” exercise for doing your abs. However, too few people are interested in the reverse crunch, which nevertheless allows you to work on an often neglected area: the lower abdominals.

Take a carpet (or failing that, cushion the floor) and lie on your back. Put your arms along the body, near the buttocks, and raise your legs into a square. Push build muscle at home your pelvis up while bringing your knees towards your chest, as if you wanted to kiss them. Then return your feet to the starting position and continue the exercise. Be careful it will burn!

Moutain climber

A polyarticular and multi-faceted exercise, the mountain climber is easily accessible and you don’t need any equipment to do it.

For its execution, it’s very simple: position yourself facing the ground, leaning on your hands and on your tiptoes. Then get into a push-up position, keeping your arms muscarinic receptors and legs straight. Contract your abs and glutes, looking down. Imagine running in place: bend one leg then quickly bring it back to its starting position, while alternating with the other leg. All you have to do is repeat the sequence!

Now it’s up to you to build your own session. Awaken the soul of the sportsman in you! Choose the exercises that appeal to you the most as well as a good playlist and above all have fun. One last thing before you start: we do not repeat it enough, but remember to stretch and hydrate yourself after your session. The days after a session are not the easiest days!

For its execution, it’s very simple: position yourself facing the ground, leaning on your hands and on your tiptoes. Then get into a push-up position, keeping your arms and legs straight.