Those of us who like exercising at home have all faced a similar problem: there’s not enough space (and/or money) to have your gym equipment there, just lying in the living room. But not many sit down and think about whether their workouts could be done without any gym equipment whatsoever. It turns out that with many of the items that we have at home, it’s possible to create a pretty decent and even challenging workout.
1. The stair-climber workout using just a chair
- Take a chair and put your foot on the seat.
- Push up, as if you were climbing a steep until both feet are up.
- Get off the chair and repeat.
Do 3 sets of 15 repetitions: alternate your support leg to get a well-rounded exercise. With this exercise, you will strengthen your buttocks and legs.
2. Strengthening triceps with a table
For this exercise, you should use a stool, an armchair, or a low table with enough weight for it to not tip over. You will have to complete 3 sets of 15 repetitions.
- Sit with your back facing the table and rest your hands on the edge.
- Stretch your legs and, using the strength of your arms, push yourself up until your arms are stretched.
- Use your strength to lower down and when your arms reach a 90° angle, push back up.
3. Doing squats with the help of the wall
- Rest your back on the wall and stay in place with your legs at a 90° angle. It’s as if you were sitting on an invisible chair.
- Stay in that position for 30 seconds to 2 minutes, to strengthen your legs.
This exercise will make your entire lower bodywork and will help you build more endurance. You can divide the time into smaller increments to make it easier if you find it too challenging and then increase the time as you get more practice.
4. Deep squatting using the wall too
Follow the same instructions as for the previous exercise, but now add some weight on your legs like in the illustration. You can use a small container or a bottle of detergent to enhance the effectiveness of your workout.
5. Curtsy sliders using a chair
- Stand behind a chair and rest your hands on the backrest.
- Lift your heels and slide your right leg back until it crosses your left leg.
- The position you want to achieve is sort of like a tuck, but slightly diagonal.
- Repeat the same steps, but now with your left leg.
This exercise is meant to stimulate your whole body, including your balance skills. Repeat this exercise in sets of 20, one set for each leg. For your feet to slide smoothly you can wear socks or place paper plates under your feet, depending on the type of floor you have at home.
6. Push-ups using a bed
- Rest your arms on the edge of your bed and stretch your legs back. You will find yourself in the classical upper push-up position.
- Do 15 push-ups, rest, and then repeat one or 2 times, in sets of 15.
Although you might get the idea that this is a particularly simple exercise because of its name, it is a demanding exercise that will help you strengthen your arms, so it’s worth doing!
7. Abs using a chair
- Take a stool or a chair without armrests.
- Sit at the edge of the seat, so your back doesn’t hit the backrest.
- Rest your hands on the chair and pull your legs toward your chest, then stretch them out again.
- Repeat the same movement until you have completed 3 sets of 10 repetitions each.
This exercise focuses primarily on your abdomen, but by doing it on a chair, you activate your entire body.
8. Weights with water bottles or milk cans
- Take 2 bottles of water, one in each hand.
- Keep your arms as close as possible to the sides of your body.
- While still holding your upper arms close to your body, raise your forearms until they reach your chest.
- Lower them back to the starting position and start over.
- Perform 3 sets of 20 repetitions.
You can use any type of bottle you have at home, be it water, soda, or even an empty bottle that you fill with sand or soil. This exercise is meant to help you tone your biceps, but you can combine it with different arm exercises to work all of your arm muscles or even leg muscles.
9. Work arms and back using a towel
- Find a towel and grab it from both ends with your hands.
- Stretch the towel out at shoulder height behind your head: your arms will be almost stretched out and you will feel your back arch a little.
- Raise your arms above your head, until they are stretched out.
- Return to the first position and repeat.
- Complete 20 repetitions of this exercise.
Thanks to these movements, and the tension created by the towel, you will be able to work your back and arm muscles.
10. Lunging with weight (Dumbbell lunges)
- While standing in a firm position, take a step forward with your right leg, and stop right there.
- Once you are in this position, lower your left leg until it almost touches the ground, as if you were trying to kneel.
- Stop before touching the ground, and then go back up.
- Start again, but now instead of stepping first with your right leg, do so with your left leg.
- Repeat this exercise in 2 sets of 10 lunges each.
We recommend holding a bottle of detergent or a small bottle of water in each hand for this exercise to be most effective. With this extra weight added to each lunge, you will strengthen your lower body and work your buttocks.