Lose weight at home, without special equipment, it is possible! Find the best exercises to do at home to lose weight and build muscle from head to toe. Arms, abs, thighs, calves, buttocks Our coach Guillaume Langlais offers you a small particular sports program at home, to refine everywhere, without equipment! On the agenda: squats, burpees, alternating lunges, or pelvic lifts, to be performed in the form of a circuit, as regularly as possible to obtain results quickly on the silhouette!
What sport to lose weight at home?
It is not necessary to have equipment or access to the gym to lose weight! Specific muscle-building exercises combined with cardio exercises can help you lose weight and refine your figure without moving from your living room. Strengthening exercises such as the front plank or the side plank, for example, will help to support the upper body. In contrast, more cardio exercises such as burpees or jump squats will effectively solicit the thighs and glutes.
For a harmonious result, do not forget to vary the activities and the intensity of the movements. In addition to this little fitness routine, Guillaume Langlais strongly recommends the practice of yoga. The ideal? Alternate between vinyasa sessions, dynamic yoga that allows you to work on mobility and sheathing, and yin yoga sessions invite relaxation, relaxation, letting go, and improving breathing.
The 8 practical exercises to lose weight at home
- Standing, spread your feet shoulder-width apart.
- Slightly open your feet outward.
- Interlace your fingers in front of your bust.
- Lower the glutes down, pushing slightly backward. Once at the bottom, your thighs should be parallel to the floor.
- Straighten up by straightening your legs to descend again.
The benefits of this exercise: this famous muscle-building exercise allows both thighs and glutes to be effectively worked.
- On your mat, or directly on the floor, lie on your stomach.
- Place your hands almost at shoulder level (slightly forward).
- The legs are straight and get on your tiptoes (or knees if you are starting).
- Raise your bust towards the ceiling by stretching your arms, remembering to sheathe your abs.
- Lower the figure to the ground, controlling the descent while still encasing.
The benefits of this exercise: performed on the feet or knees (to start), the push-ups solicit the triceps, shoulders, and chest for targeted work on the bust.
- Standing, spread your feet hip-width apart, and place your hands on your hips.
- With the right leg, take a step forward, and in the same impulse, bend that leg, and lower the left knee to the ground.
- Make sure that the foot and knee of the front leg are aligned.
- Straighten up to return to the starting position and do the same movement, this time putting the left leg in front and the right knee towards the ground behind you.
Note that you can also start with back lunges if you are a beginner (you take a step back and lower your back knee to the ground in the same way).
The benefits of this exercise: performed backward or forwards (for more advanced levels), the alternating lunges will help tone the thighs and buttocks.
The Harlow movement
- Lie face down on your mat.
- Extend your arms to the floor, in line with your head.
- At the same time, lift your feet and shoulders off the ground. Hold for a few seconds, then lower the body back down onto the mat, controlling the descent of the feet and shoulders.
The benefits of this exercise: also called “Arlaud movement,” or “superman,” the Harlow will solicit the back, the back of the shoulders and offer a sheathing at the level of the glutes. Top to strengthen and improve your posture!
Bridge or pelvic lift
- On a mat, place yourself on your back.
- Bend your legs, feet on the ground, and bring your heels close to the buttocks.
- Raise the pelvis towards the ceiling, sheathing your glutes and abs.
- Then, lower the glutes to the ground while controlling.
The benefits of this exercise: the bridge, also called pelvic lift, will particularly strengthen the muscles of the buttocks and the back of the thighs.
Indispensable for burning calories, muscle building must be combined with cardio work. And even at home, on a mat, it is possible to increase the heart rate thanks to these exercises:
- The knee climbs. Standing, back straight, arms at your sides, run on your mat, raising your knees, one after the other, as high as possible. Gradually increase the pace throughout the exercise.
- The burpees. Stand up, feet together. Squat down and place your hands in front of you. On an impulse, straighten your arms and extend your legs, freeing your feet, slightly apart, behind you. Gaining momentum on your arms, jump back to a standing position, and, without stopping, jump into the air raising your arms above your head. Return to the initial work before repeating this sequence!
- The squat jump. Start in the same position as for a regular squat: standing with feet shoulder-width apart. Lower the glutes down, pushing slightly backward. Once down, on an impulse, resting on your feet, jump to come back to a standing position.
The coach’s good advice: vary the cardio exercises, depending on what you want to do at the time, the goal being to exercise, burn calories and strengthen the heart at the same time; all is good to take: running, brisk walking, exercises on the spot, cycling, elliptical trainer.
My sports program at home without equipment
Guillaume Langlais advises against working in a circuit, alternating exercises on the upper and lower body. Allow 3 to 5 minutes per exercise.
Before starting, of course, we think of a warm-up: you can opt for joint mobilization exercises (neck, shoulder, knees, ankles.), then some yoga postures, such as the sun salutation, the dog upside down, the dog upside down And finish with a few forward and backward bends to warm up the body.
Then follow up with the exercises suggested by our coach:
- Classic squats
- Push-ups (on the foot or knees)
- Alternate lunges (backward or forwards)
- Harlow movement
- Pelvic lifts (on both feet or one foot)
- Cardio work ( knee climbs, burpees, squat jump, etc.)
Depending on the level you have or your form of the day, you can work at different times:
- Accessible level: 15 seconds of effort and 30 seconds of recovery.
- Medium level: do 30 seconds of work and 30 seconds of recovery.
- Advanced level: 45 seconds of work and 15 seconds of recovery.
To burn as many calories as possible, you can also try the Tabata method, high-intensity interval training.
At the end of your session, remember to do some gentle stretching, insisting (always gently!) On the muscles around the pelvis (quadriceps, glutes), which we forget with a sedentary lifestyle.
Sport at home: the coach’s advice to get started
- Do not work on the pain: if there is pain somewhere, the movement is not done well.
- If you decide to take online courses, give preference to video sessions with few participants, especially if you are a beginner, to be correctly corrected.
- Avoid doing challenging exercises that you do not know without being accompanied by a sports coach. Take what you can do to get started.
- Do not try to do intense sessions every day; instead, alternate with a few exercises for 30 minutes, then a yoga session the next day, for example.
- Go out and do the physical activity outdoors as soon as possible: brisk walking, cycling, running, without necessarily seeking intensity, but to avoid a sedentary lifestyle.