To save you that economic loss that can mean paying an annual fee to the gym and leave it months later , we will review the best exercises you can do in the living room of your house without material (or with the minimum necessary), so you can train in the comfort of your home.
Squats
We could not start the list of exercises without talking about one of the great classics such as squats , one of the basic exercises to work the lower train with our own body weight .
For this exercise, we will point out two key points to take into account when avoiding injuries : the first one is the posture of our back, which should remain as neutral as possible avoiding arches in the lower back (hyperlordosis) and dorsal ( Hyperkyphosis or “hump”). If it were difficult to maintain the position, a good way to start performing the squats is to opt for the isometric variant against the wall, for which we will place ourselves with our backs to the wall and we will bend the knees until they form an angle of 90 degrees, at which point we will hold the position for a few seconds and return to the starting position.
The second point to consider are functional limitations or in the form of injuries . If for any reason not attributable to the lack of strength we were not able to perform the squats, we can choose to try to perform them with a chair: from the sitting position on the edge of the chair and keeping the back straight, we will get up and return to sit. The use of the chair will allow us to limit the range of movement in the event that we are not able to perform the squats in the traditional way. This option can also be a good alternative for the lower train work of older people .
Push-ups
And if the squats are the classic exercise to work the strength and power of our lower train, the flexions would be the equivalent when we talk about the upper body, as they work the strength of our arms, chest and core muscles (the latter intervenes in the stabilization of the posture, thus avoiding bows of back at lumbar level and possible injuries).
If we had a strength deficit that prevented us from doing the push-ups directly on the floor, we can choose to do them leaning, for example on the edge of a chair or a sofa or, if we want to work on the floor, we can choose to lean on knees instead of on the feet , and in this way “reduce” the body weight with which we are going to work.
Strides
The strides are another way to work the strength of our lower train and a good complement to the work with the squats, since in addition to being an exercise of strength it will allow us to work and improve our balance through the activation of the gluteus medius . In addition, we can work the strides both forward and backward.
If we want to add difficulty to this exercise, we can choose to hold some weight with one of our hands , which will force us to compensate for this “imbalance” with more core work. If, on the other hand, we do not enjoy much balance, we can start by performing it next to a table where we can support ourselves in case of losing our balance while we improve it.
Abdominal iron
One of the best, if not the best, exercise to work our core . Eliminating the forces of compression and rotation in the intervertebral discs that were the classic abdominal crunches, the abdominal plate (and all the variants that we can make) will allow us to work our core globally and completely and, what is more important, minimizing the risks of injury .
One option that we can include if we have the necessary equipment, is to carry out the work of the core with an abdominal wheel instead of the abdominal plate . This accessory can be purchased at stores like Decathlon at a very affordable price (around 20 euros).
Burpees
This classic exercise, loved or hated by people in equal parts, will allow us to work our body globally , since its mechanics intervenes the upper train, the core and the lower train , besides being a magnificent exercise to work our cardiovascular resistance .
Bridge of buttocks
To work the lower train from the “posterior” point of view, the buttock bridge is a very good exercise that will focus the work on the ischial, gluteal and lumbar muscles mainly. Like all exercises, it has different variants depending on the degree of difficulty with which we want to work , the most basic being that part of a lying position face up on the floor with the legs bent. As we raise the support of the feet, for example by placing them on the edge of the sofa or a chair, the work done by the hamstrings and gluteus will be greater .
Mountain climbers
Complementary exercise to the plates that will allow us to continue working on the core musculature and, in addition, cardiovascular resistance . For those who are not able to start working this exercise directly in the initial position of flexion on the floor, we recommend starting with your hands resting on a chair , so that we are inclined to the ground and moving as if we were walking (the The main idea of the exercise is to make the movement as quickly as possible). There are many options depending on the degree of difficulty with which we want to work to add intensity and demand to our training.
Two routines to work at home with our body weight
Once seen the main exercises we can do at home with our body weight to get fit and lose weight after Christmas, we will raise two types of routines to work at home : one of them will be based on the system of series-repetitions and the other will be a HIIT circuit .
Exercise routine series-repetitions
Between each series, we recommend leaving between 45 and 90 seconds of rest depending on the physical condition of each person, and between exercise and exercise between one and two minutes.
- Burpees – 2 x 10
- Squats – 3 x 10
- Bridge of buttocks – 3 x 15 (we propose to make some more repetitions of this exercise in the first weeks since the hamstring is usually a muscular area that is often “backward” with respect to the quadriceps)
- Strides – 2 x 10 (with each leg)
- Push – ups – 3 x 10
- Mountain climbers – 3 x 20
- Abdominal iron – 3 x 10 x 3-5 “(three sets of ten repetitions of three to five seconds each repetition)
HIIT circuit mode exercise routine
For those who wish to work these exercises in high intensity circuit mode , we will structure it using the Tabata method , consisting of 20-second work periods alternating with ten-second breaks . For beginners, performing three rounds of this circuit can be a good way to start getting in shape. For intermediates we could do between three and six rounds and, for advanced, a good job could be to complete ten rounds of it. Between round and round, depending on the physical level of each user, the breaks can range from three minutes for the most novice and 45-60 seconds for the more advanced.
The order of the exercises will be the same as for the previous training: burpees, squats, bridge of glutes, strides (here we would do two consecutively, one with each leg), push-ups, mountain climbers and abdominal plate.
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