 How do I exercise at home without going to the gym? One of the questions that arise very much, so we will mention in detail the most important exercises for body sculpting and what are the best home exercises to burn fat and also for those who want to highlight muscles, and this is a group of bodybuilding exercises at home that can be exercised at home without equipment and without The need to go to the gym.
Body sculpting exercises
These are the best exercises to sculpt the body and strengthen the muscles of the thighs and shoulders, with steps on how to add them smoothly to the daily exercise. All you need is athletic wear, a clean carpet, and a pair of medium and lightweight dumbbells, and you can follow the steps as follows:
Single leg exercise
This exercise is one of the best exercises for those who are wondering how to exercise at home, and it is used to work the back of the body, such as the knee muscles, hamstrings, and back, and this exercise is as follows:
- Grab a pair of weights and stand on your left foot.
- Lift your right foot behind you and bend your knee so that your right leg is parallel to the floor.
- Bend forward at the hips, lowering your body as slowly as possible.
- Pause and then bring your body back to the starting position, using your glutes to push your hips forward instead of your back.
- Do 10 reps on each side.
Side Plank Raise
Planks are considered one of the best exercises to sculpt the body, especially the abdominal muscles, bearing in mind that it works the deep internal muscles, which helps to stabilize the spine and is as follows:
- Lie on your left side with your knees straight.
- Push your upper body onto your left elbow and forearm.
- Lift your hips until your body forms a straight line from your ankles to your shoulders, and hold this position for 30 seconds.
- Rotate until you are lying on your right side and repeat the steps.
- Do two 30-second holds on each side (then increase to 45 and 60 seconds as you progress).
Push-ups or push-ups
This home workout burns some calories, and it is one of the best exercises that should be included in the workouts for women because it trains the body in a functional movement pattern, which is as follows:
- Start with all four of your limbs on the floor.
- Keeping your hips raised, lower your body until your chest almost touches the floor, and then push yourself back to the starting position.
- Do this 15 times.
How do I work out at home without going to the gym?
rope skipping exercise
It is one of the best exercises for women because it burns more calories in a short period compared to other exercises, so try to incorporate it into your weekly alternating day workout routine.
stairs
One of the best exercises for targeting the buttocks, thighs, and hamstrings to create strong, tight legs is as follows:
- Stand in front of a bench or stairs and place your left foot firmly on the stairs.
- Keeping the chest lifted and taut the entire time, press your left foot into the step and push your body up until your left leg is straight.
- Lower your body until your right foot touches the floor, then repeat.
- Keep your weight evenly balanced, not leaning forward or backward.
- Do 10 reps on each side.
Bridge exercise
One of the best exercises for those who are wondering how to work out at home to get sculpted buttocks is as follows:
- Lie on the floor with your knees bent and feet on the floor.
- Lift your hips so that your body forms a straight line from your shoulders to your knees.
- Stop in the upper position, then lower your body to the starting position.
- Do twenty repetitions.
Home exercises to burn fat
Many girls and women are trying to lose weight through diet and exercise, so they are looking for how to exercise at home and what are the best home exercises to burn fat that help in losing weight:
squat squat
This home exercise is excellent for slim thighs and sculpted legs, as it is as follows:
- Grab a set of dumbbells, then stand up, keeping your feet hip-width apart.
- Bend your elbows and bring the weights to shoulder height.
- Squat by moving your thighs back, like when you're sitting on a chair.
- Return to standing and press the weights straight.
- Lower the weights to shoulder height.
- Keep moving at a fast pace for 10 times.
wide jump
This exercise burns calories quickly, so it is one of the best home exercises to burn fat, as it engages every muscle in the exercise as follows:
- Stand with your feet hip-width apart.
- Bend your knees slightly, and quickly extend your arms behind you while bending the knees more.
- Jump powerfully forward with arms forward, and lower softly (by bending knees) in an athletic position.
- Try not to wear or sway at all and repeat this 8 times.
Bodybuilding exercises at home without equipment
With the cost of living, women who are looking for a slim figure and attractive feminine muscles are wondering how they work out at home, so this is a set of bodybuilding exercises at home without equipment:
First exercise
This exercise is a bodybuilding exercise at home, and only dumbbells are needed to tighten and strengthen the upper body:
- Stand straight, keeping your feet wide apart and your arms at your sides.
- Lift the dumbbells in each hand by lifting the weights out and up until they are at the same level as the chin, then slowly lower them to the sides.
second exercise
This home exercise works to flatten the abdomen and tighten its muscles:
- Lie on your stomach, either on the floor or on a bench.
- Raise your upper body and legs as high as possible, applying pressure to the back area.
Third exercise
This home workout focuses on the lower body and thigh muscles:
- Stand on your feet together, toes straight forward, and a dumbbell in each hand.
- Step forward with your right foot and bend at the knees while lowering your hips until your left knee is just a few inches off the ground.
- Push with your right leg as you raise yourself to the starting position.
- Repeat, then do the same with your left leg.
- Keep your foot flat on the floor and point forward.
During the article, we dealt with a group of exercises to sculpt the body, as well as bodybuilding exercises at home, and several home exercises to burn fat, and we answered the question of how to work out at home without going to the gym.