Effective gym exercises to tone muscles and lose weight can be done at home, no equipment required

Many people who enjoy working out at home face the problem of not having enough space (or money) to install their own exercise equipment, leaving them limited to a corner of the living room.

Trainers have figured out how to create a home gym in the easiest and cheapest way possible. Most of the things you need are already around you. Try this guide and let us know how it goes.

1. Stair climbing exercise with chair

How to do:

Take a chair and put your feet up on it.

Push yourself up, as if you were climbing a real ladder, until both feet are on tiptoe, stepping onto the chair and then back down.

Repeat the movement.

Do 3 sets of 15 reps, alternating legs for a complete workout. This exercise will strengthen your glutes and legs.

This move strengthens the glutes and legs.

2. Strengthen triceps with table

How to do:

For this exercise, you should use a stool, chair, or low table with enough weight to keep you from tipping over. You will need to complete 3 sets of 15 reps.

Sit with your back to the table and place your hands on the edge of the table.

Stretch your legs and using the strength of your arms, push your body up until your arms are straight.

Use force to lower your body down and when your arms reach a 90° angle, push back up.

Do as many times as you can, gradually increasing.

3. Wall squats

How to do:

Lean your back against a wall and keep your legs at a 90° angle. It's like you're sitting in an invisible chair.

Hold the pose for 30 seconds to 2 minutes to strengthen your legs.

This exercise will work your entire lower body and help you build endurance. You can break it down into smaller intervals if it is too difficult and then increase the time as you practice more.

Hold the pose and increase the time as you can.

4. Advanced Squat with Wall

How to do:

Follow the same instructions as the exercise above, but keep your weight on your legs as shown in the illustration.

You can use a small container, water bottle or suitable weighted tool available in the house to enhance the effectiveness of your workout.

Advanced poses will require more effort.

5. Exercises with the back of a chair

How to do:

Stand behind the chair and place your hands on the backrest.

Lift your heel and slide your right foot back until it crosses your left leg.

The position you want to achieve is like a clamp but slightly diagonal.

Repeat the same steps by switching sides.

This exercise is designed to work your entire body, including your balance. Repeat 20 times. To help your feet glide smoothly, you can wear socks or place paper plates under your feet, depending on the type of floor you have.

The exercise should be done equally on both sides.

6. Push-ups with bed

How to do:

Place your arms on the edge of the bed and extend your legs back. You will be in the classic push-up position.

Do 15 push-ups, rest, then repeat for one or two sets.

While you might think this is a particularly simple exercise, if you stick with it it will strengthen your arms, and the benefits are all over your body, so it's definitely worth doing.

7. Abdominal exercises with a chair

How to do:

Get a stool or a chair without arms.

Sit on the edge of the chair so that your back does not touch the backrest.

Place your hands on the chair and pull your legs toward your chest, then straighten them out.

Repeat the same movement until you have completed 3 sets of 10 reps each.

This exercise focuses primarily on the abdominal muscles, but when performed on a chair, you will activate your entire body, helping to tone all your muscles.

8. Use dumbbell substitutes

How to do:

Prepare 2 bottles of water, one in each hand.

Keep your arms as close to your sides as possible.

Keeping your upper arms close to your body, raise your forearms until they touch your chest.

Lower your arms back to the starting position and repeat.

Do 20 times, repeat 3 sets.

You can use any type of bottle available at home, be it water, soda or even empty bottles that you fill with sand, gravel or soil.

This exercise is meant to tone your biceps, but you can combine it with other arm exercises to work all your arm muscles or even your leg muscles.

The weight of the dumbbell replacement is optional.

9. Use a towel to exercise your arms and back muscles.

How to do:

Use a towel and grab both ends.

Stretch the towel out to shoulder height behind your head: your arms should be almost straight and you should feel a slight curve in your back.

Raise both arms above your head until they are straight.

Return to starting position and repeat.

Complete 20 repetitions.

Thanks to these movements and the tension created by the towel, you will be able to effectively exercise your back and arm muscles. The exercise also helps to tone, slim and strengthen your arms.

Perform the movements regularly, gradually increasing according to ability.

10. Lunge with homemade dumbbells

How to do:

Starting in a standing position, step your right foot forward one step.

Once you are in this position, lower your left leg until it almost touches the ground, as if you are trying to kneel.

Stop before hitting the ground and then come back up.

Start again by switching sides.

Repeat this exercise for 2 sets of 10 reps each.

We recommend holding a bottle of detergent or a small bottle of water in each hand for the best results from this exercise.

With this extra weight added to each lunge, you will strengthen your lower body and work your glutes very effectively.

All exercise equipment uses household items.

With this routine, no gym required, creating a home gym is no longer complicated. Do you have other items at home that you think could be used for these exercises? What other exercises can be done at home that are fun? Share your tips with other readers in the comments.

Bao Chau (Source: brightside.me)

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