Arms , abs, thighs, calves , buttocks… Our coach Guillaume Langlais offers you a small special sports program at home , to refine yourself everywhere, without equipment! On the program: squats , burpees , alternating lunges or even raised pelvis, to be performed in the form of a circuit, as regularly as possible to obtain rapid results 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! Certain muscle strengthening exercises , combined with cardio exercises , can help you lose weight and refine your figure, without leaving your living room. Sheathing exercises like the front plank or the side plank, for example, will help to sheath the upper body, while more cardio exercises like burpees or jump squats will effectively solicit the thighs and glutes . For a harmonious result, do not forget to vary the exercises 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, a dynamic yoga that allows you to work on mobility and sheathing, and yin yoga sessions, which invite relaxation, relaxation, letting go and improve breathing.
The 8 effective exercises to lose weight at home
squats
Stand with your feet shoulder width apart.
Slightly open the feet outwards.
Interlace your fingers in front of your bust.
Lower your glutes downward, pushing back slightly. Once down, your thighs should be parallel to the ground.
Straighten up by stretching your legs, to go down again.
The benefits of this exercise: this famous muscle building exercise allows both the thighs and the glutes to be worked effectively.
The pumps
On your mat, or directly on the floor, lie on your stomach.
Place your hands almost at shoulder level (slightly forward).
The legs are stretched out, and stand on your tiptoes (or on your knees if you are a beginner).
Raise your bust towards the ceiling by stretching your arms, remembering to properly sheath your abs.
Lower your chest back to the ground, controlling the descent while still gaining.
The benefits of this exercise: performed on the feet or knees (for beginners), push-ups work on the triceps, shoulders and chest , for targeted chest work.
Alternate lunges
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 this leg, and lower the left knee towards the ground.
Make sure 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 (we take a step back and lower the back knee to the ground in the same way).
The benefits of this exercise: performed backwards or forwards (for more advanced levels), alternating lunges will help tone the thighs and glutes.
The harlow movement
Lie face down on your mat.
Extend your arms to the ground, in line with your head.
Simultaneously lift your feet and shoulders off the floor. Hold for a few seconds, then lower the body back down to the mat, controlling the descent of the feet and shoulders.
The benefits of this exercise: also called “Arlaud’s movement”, or “superman”, the harlow will solicit the back, the back of the shoulders and offer a sheathing at the level of the glutes. Great for strengthening and improving your posture !
Bridge or pelvic lifts
On a mat, lie on your back.
Bend your legs, feet on the ground, and bring your heels close to the buttocks.
Raise your pelvis towards the ceiling, sheathing your glutes and abs.
Then, lower the glutes back 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.
cardio work
Essential for burning calories, muscle building must be combined with cardio work. And even at home, on a carpet, it is possible to raise the heart rate thanks to these exercises:
Knee raises. Standing, back straight, arms along your body, 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 impulse, straighten your arms and extend your legs, releasing your muscarinic receptors 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 position before starting this sequence again!
Squat jumps. Start in the same position as for a classic squat: standing, feet shoulder-width apart. Lower your glutes downward, pushing back slightly. Once down, on an impulse, resting on your feet, jump to return to a standing position.
Good advice from the coach: vary the cardio exercises, depending on what you want to do at the time, the objective being to exercise, burn calories and strengthen the heart at the same time, while is good to take: running, brisk walking , exercises on the spot, cycling, elliptical trainer.
