Exercises to Get Back in Shape, Begin Your Journey Today!

I f you’re looking to tone your body or increase your stamina levels without having to go to the gym then you’re at the right place. Here are the top 10 exercises to get back in shape without any equipment at home.

Physical Exercises At Home Without Equipment

Following a fitness program at home and without resorting to any weight training equipment is quite possible. All you need to do is set up a workout routine and stick to it. Whether it’s for the cut or for building muscle mass, try these 10 bodyweight strength training exercises that have been tested and proven to work!

 Contents Of This Article:

 1. The spread arm pumps

 2. Push-ups with raised legs

 3. Push-ups with the hands close together

 4. Australian pull-ups

 5. Overhand pull-ups

 6. Stitched pumps

 7. The Squat and Hip Thrust

 8. The Hamstrings

 9. Pull-ups and push-ups

 10. The crunch

1. The Spread Arm Pumps

When it comes to working the pectorals, there is nothing better than push-ups. With arms shoulder-width apart, start by contracting your abs while keeping your back straight. On the way down, keep your elbows close to your chest so you don't put too much strain on your shoulder.

2. Push-Ups With Raised Legs

For the upper pecs, repeat the same exercise above, making sure to elevate your legs, whether using a chair or a sofa.  During the descent, the back must remain straight and the elbows close to the side.

3. Push-Ups With Hands Close Together

The other variation is to use the same movements, but tighten the arms until the hands are touching. This type of exercise works the muscles of the arm, especially the triceps.

4. Australian Pull-Ups

Working the biceps while doing Australian pull-ups promises results that are just as effective and quick as if you were using weight training equipment. Hang on to a stable table, making sure to put your head under the table and your legs straight on the floor. Then start pulling until your chest rises and comes closer to the table before slowly lowering it down.

 5. Overhand Pull-Ups

To build your back, overhand pull-ups are recommended. You don't need a pull-up bar; all you have to do is use a very stable table and hang on to it, leaning on either side of the table so that your fingers catch the edges. You can also hang on the legs of the table with the legs extended. In either case, your head should be elevated, either above the table, with the rest of your body below.

 6. Pitted Pumps 

Push-ups are suitable for working the shoulders. To do this, get into a push-up position, but bring your feet to your hands and keep your legs straight. Then bring your head as close as possible to the ground, keeping your back straight and working your shoulders.

 7. The Squat and Hip Thrust

To firm the thighs, the glutes, and to work the quadriceps, the squat is important. Bring your feet up to shoulder height, then lean on your heels to slowly come down. Your back should be straight, buttocks pushed back, and abs tight.  For a Hip Thrust, consider placing a bag of sand on the pool.

 8. The Hamstrings

For this exercise, stand on your back, and place one foot on the floor with one knee at 90 degrees with the other glued and stretched 40 degrees to the floor. Raise the pelvis and hold the position for 20 seconds on each side. Then repeat the exercise 3 times on each side.

 9. Pull-Ups And Push-Ups

To build your trapezoids without equipment, consider doing pull-ups and push-ups. You can use sandbags for shrugs, for example. The back should remain straight and the abdominals well contracted.

10. The Crunch

Finally, for the abs, there is nothing better than a crunch. Start by lying down and raising your feet and chest while keeping your lower back on the ground. The contraction of the muscles in the stomach will quickly give results.

It is important to remember the importance of warming up before the session, but also of the recovery time after exercise. Between each exercise, it is just as interesting to allow yourself between 30 seconds to 1 minute of rest. This is important to properly solicit the muscle. Try these exercises to get back in shape and see the difference! 

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