Workout at home without additional sports equipment: the best exercises for the whole body

Modern mass media actively promote a healthy lifestyle, the attractiveness of a fit, pumped-up body. Not only easy-going youth, but also adults, successful people buy subscriptions to various sports complexes. But what about those who cannot attend classes outside the home?

For those who want to work on creating a toned stomach, a relief torso, building muscle mass without visiting specialized places, I have collected fifteen of the best exercises. You do not have to worry about buying sports equipment. We will do everything at home. Without unnecessary financial investments. So, let's go.

TOP-15 sports exercises for training at home

When performing a home complex, remember that each strength movement has a certain meaning, a clear task. Before starting classes, if possible, consult a specialist. In any case, look at the correct execution scheme, learn the basics of breathing, identify problem areas. Otherwise, the result can be disastrous.

How to pump up arm muscles: push-ups

1. Against the wall. If you have weak upper limb muscles, do not try to do push-ups from the floor right away. Start with a simpler option - push-ups from the wall. Stand half a meter from the vertical surface, feet on tiptoes, hands shoulder-width apart resting on the wall. Strain your entire body, do a straight forward press, lifting your chin up. Return to the starting position.
2. Against the floor, or classic. Take a prone position on straight arms, resting your toes on the floor. Place your palms slightly wider than your shoulders at chest level. Turn your fingers forward. Fix your legs at hip width. Bend your arms at the elbows with a deep breath, lowering yourself to a right angle. Exhaling, rise to the starting position.
3. Between chairs. Check the stability and strength of the chairs (pedestals). Perform forward presses according to the principle of the classic version. In this case, most of the load will fall on the triceps.
4. On the knees. During such push-ups, the work in the lumbar region is minimized, facilitating the training process. Suitable for people with poor physical fitness. Take the starting position described in the classic version, but fix your knees on the floor. Do not raise your shins up - this is fraught with a deflection of the back in the lumbar region. During push-ups, make sure that the pelvis does not rise - the whole body from the knees to the crown of the head should be one tense straight line. Breathe as if you were doing push-ups.
5. Bent. Take the original classic body position, but fix your legs on a stable elevation (sofa, chair). In this pose, the main part of the load will fall on the upper chest.

If you want to focus on developing the triceps, do push-ups from the floor with a narrow palm placement, elbows as close to the body as possible. With a wide one, the main load will be concentrated on the anterior serratus muscles.

How to get a flat stomach: pumping up the press

1. Crunches, or body bends. Lie down on a flat surface. Place your hands behind your head, do not clasp them, just rest your palms against the back of your head. Bend your knees. Make sure your elbows are pointed strictly to the sides and not sticking out forward. Exhaling, bend your torso forward, focusing on the lower abdomen. During tension, additionally draw in your stomach. Exhaling, smoothly lower yourself onto the exercise mat.
2. Bicycle. Lie down on the floor. Clasp your hands behind your head. Perform cross-pulling of your elbows to your knees. When bending your right leg, the left leg is completely straightened horizontally above the floor, and vice versa. When doing the bicycle, you force the lower, upper, and oblique abdominal muscles to work actively.

When working on your stomach, do not press your chin to your chest. A fist should fit between it and your neck. Feel your muscles, especially the next day. If you pumped up the press, and your neck hurts, then mistakes were made. When lifting your torso, you need to push your chest up, not pull your neck forward.

How to make your waist thin: keep it within limits

1. Lie down on the mat. Bend your lower limbs, press them tightly against each other. Your heels are on the floor. Bend your knees alternately to the sides until they are in full contact with the floor. Try not to lift your back and shoulders off the mat.
2. Lying on your back, move your arms to the sides. Raise your legs slightly and bend them. Bending them to the side, try to touch your knees to the floor.
3. The starting position is the same. Raise your straight legs up perpendicular to the floor. Tilt them alternately to the right and left, holding them at the starting point for a couple of seconds.

Don't get carried away with pumping up your abs, lumbar, and oblique muscles - this will visually increase your waist.

There are quite a few exercises for a thin waist. In order to achieve the desired result, you must, first of all, review your diet. By constantly adhering to proper nutrition, it is much easier to prevent the deposition of fat reserves in the abdomen and sides.

How to properly pump up your buttocks: add elasticity to your curves

1. Classic squats - in addition to strengthening your buttocks, improve the shape of your legs. Stand up straight, place your feet hip-width apart. Move your pelvis back. As you inhale, lower yourself down. As you exhale, straighten up.
2. Wide plie – develops the inner and outer thighs, and the gluteal muscle. Place your feet wider than your shoulders. Spread your toes as far apart as possible, but keep your body stable. As you inhale, lower yourself straight down. Keep your back straight, do not slouch. As you exhale, return back.
3. Balancing – increased load on the buttocks. Place your feet hip-width apart. Raise the foot of one leg, pointing the heel forward. Pull your pelvis back and squat on your supporting leg, fully concentrating your body weight on it. Lower yourself down as you inhale. Rise as you exhale.
4. Swings. Get on all fours, resting on your knees and forearms. Straighten one leg, swing it up to the level that allows you to keep your back straight. Do 15-30 repetitions in turn.
5. Bridge. Lie down on the mat. Bend your legs. Place your feet parallel to your thighs. Stretch your arms straight along your body. Resting on your feet, lift your pelvis until you get a straight visual line from your knees to your chest. Slowly lower yourself down.

Advantages of exercising at home:

• no outside "spectators";
• minimal financial costs (no need to allocate money for travel, sportswear, shoes);
• no need to use a public shower, think about your appearance during training;
• the ability to exercise in the fresh air, in your own yard or in a park.

Disadvantages of exercising at home:

• lack of professional communication, additional incentive in the form of other people's achievements;
• lack of qualified tips, help from a trainer;
• the need for self-control;
• the likelihood of an error in the training program, and ultimately dissatisfaction result;
• lack of additional specialized equipment.

Home sports activities can be diversified with other options for strength training without additional equipment. The main "engine" for achieving an attractive body is perseverance, determination of a person. Just 15-30 minutes of high-quality exercise before breakfast, an evening run after a tiring day at work, a properly composed menu for the week - and you are the owner of a toned, athletic torso.