The organization.
To avoid losing motivation, it's essential to be organized! How? Define in advance the days, time, and location where you're going to 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 hardware required.
Use everyday furniture as exercise equipment: a chair, a staircase, a wall, the floor, water bottles, etc. You really have no more excuses.
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 special equipment is required. If you don't have a mat, use a towel. Start by doing push-ups on your feet; if this is too difficult, move on to your knees.
Triceps dips.
As the name suggests, this is for working your triceps. You can use a chair or a low table.
How to work your lower body at home?
Squats.
This move will tone your glutes and thighs. Keep your back straight as you lower and raise yourself.
The slits.
Ideal for shaping your legs and strengthening your glutes. There are several lunge variations: Bulgarian split, side split, backward split, forward split... The choice is yours. 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 your abdominal muscles.
The board.
This is an ideal exercise if you have back pain and are looking to tone your stomach. Pull your belly button in, don't arch your back; the goal is to form a perfectly straight plank with your back. You can start with a static plank and then vary your exercises with dynamic plank exercises. You'll have abs of steel.
Sit-ups.
This is a basic exercise for working your abs. Lower yourself with a controlled movement, then stand up while engaging your core.
How to do cardio at home?
Doing cardio without going for a run or using a treadmill is entirely possible. You just need to be creative. Here's an example of a circuit you can do to work on your cardio.
- 1 minute of lunge.
- 1 minute of running on the spot, raising your knees as high as possible.
- 1 minute of squats.
- 1 minute back and forth on your stairs.
- 1 minute of plank.
- 1 minute of jump squats.
- 1 minute of triceps dips.
Do this circuit 3 to 5 times.
Nutrition & hydration.
Exercising is great, but to see results, you also need to pay attention to your diet. You need a varied and balanced diet that provides you with protein, fiber, fats, and carbohydrates to optimize your muscle mass gain and recovery.
Hydration is also essential. Water is preferred over other beverages such as soda or alcohol. You should drink an average of 1.5 liters of water per day, and more when you exercise.
In summary.
You no longer have any excuses not to exercise. Now it's your turn!
