The best bodybuilding exercises without equipment
Abs and abdominal muscles
Plank sheathing
Many exercises can be used to strengthen the abs without equipment, starting with plank sheathing: put your forearms on the ground then put your elbows at 90° with your head in line with your body. Next, lengthen your body (like a plank) and lift your feet so that you are resting on your toes. Hold the position for at least 20 seconds.
Le Stomach vacuum
The Stomach vacuum allows you to work the transverse and thus have a flat stomach: lying on your back, inflate your stomach by inhaling deeply, then exhale all your air by tucking your stomach under your ribs, hold for a few seconds, then resume your breath.
Waist training
The board on the side
Lie on your side. Supported on one foot and on the forearm, take off the pelvis so as to place it in the same axis as the legs and the bust. The whole body should be tense and straight. Hold for 15-30 seconds minimum, then switch sides.
Another example of exercise
In a standing position, legs hip-width apart, keeping your back straight and your head in line, make side tilts with your hand trying to touch your knee.
arm training
To work the biceps
The biceps are muscles that are widely used in daily life. To strengthen them, it is important to add weight, a bottle of water will do just fine. In a standing position, back straight, arms stretched downwards, palms upwards, and therefore the bottle parallel to the ground, raise it towards the shoulder by bending the left elbow then the right alternately, to perform the classic reinforcement . Vary by positioning the water bottle in the hammer position, that is to say perpendicular to the ground.
To work the triceps
For the triceps, use a sofa or a chair: sit with your hands on the edge of the sofa. Keep your legs stretched and almost glued, the bust and the buttocks in the axis. Lower your torso to the level of your elbows, bringing your buttocks towards the edge of the sofa. Go back up, then repeat.
Overall upper body strength training
The pumps
The push-up exercise is the exercise par excellence to strengthen the upper body without equipment. Push-ups work your chest, shoulders, triceps, and core for a full strength workout.
Place your hands on the floor a little more than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders. If it’s too difficult, get on your knees, not your feet.
