The best bodybuilding exercises without equipment

Would you like to get into bodybuilding, in order to draw your figure, regain strength, and move more but you don’t have access to the gym? No need to spend crazy sums on a subscription, nor on precision equipment.

Prerequisites for bodybuilding

There are many effective strength training exercises you can do without equipment at home.

Even without equipment, it is essential to dress and put on shoes correctly before starting your session, to hydrate well, before, during, and after. For floor exercises, a decorative mat will do, but a floor mat will be more comfortable in the long run. This equipment is easily found in specialized sports stores.

Lower limb training

To strengthen the legs: the chair 

To strengthen your legs at home, you can start with the exercise of the chair: this exercise consists of positioning yourself as if you were sitting on a chair. Standing against a wall with your arms relaxed and feet together, lower yourself along the wall until your thighs are parallel to the floor, then hold the position for 30 seconds to 1 minute.

To strengthen the inner thighs

For the inner thighs, lie down on the side of the leg to be worked, the other leg is bent, the foot on the ground, the head resting in the hand, the elbow on the ground, then raise the limb bottom up. Repeat this movement for 1 minute.

To strengthen the back of the thighs: the bridge

The bridge exercise is quite simple and will work the hamstrings: lie on your back with your knees bent, feet on the floor. Focus on your hamstrings to isolate them and lift your butt off the floor. To make this exercise more difficult, keep one foot on the ground and the other in the air, and do unilateral.

Even more difficult, lie down in front of a chair, the heel of the leg to be worked on the seat, knee angle at 90°. Press down on your heel to lift your pelvis off the ground. Hold the position for 5 seconds then lower slowly. Do 5 x 5 sets per leg.

To strengthen all of the thighs: the slits 

Lunges are the most complete exercise: from a standing position, feet hip-width apart, take a giant step forward with the knee bent at 90 degrees. Keep the knees above the ankles and the shoulders above the hips. Take another step and repeat.

Glutes

squats

To strengthen your glutes and have plump buttocks, there’s nothing like squats: standing, arms stretched out in front of you, bend your knees while pointing your buttocks backwards, like sitting on a chair, while keeping the bust straight. Then go back up by pushing on his heels, then start again.