Winter is setting in, and the last thing you feel like doing is stepping outside? We completely understand — heading out for a run at 6pm, in the cold and dark, isn’t exactly appealing. But that’s no reason to give up on exercise… unless you want to find yourself frustrated when the warmer days return. Here are 6 essential exercises you can do right at home.
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Why work out at home?
Exercise is wonderful for both physical and mental wellbeing. It helps you decompress after long days, carve out a moment for yourself, and build the energy you need to tackle everyday life (kids, work, admin, errands — we know the drill!). Not to mention its benefits foryour figure, muscle tone andcellulite ! For your mind too, exercise ticks every box: perfect for releasing tension, it keeps you from dwelling on daily worries and helps you sleep soundly.
So don’t hesitate to embraceworking out at home. It really is that simple! No fancy equipment needed: a yoga mat, comfortable activewear and a few accessories if you like… and your fitness session is ready to go!
Which exercises can you do at home?
There are countless exercises that are easy to do and perfectly suited to a home workout. You can find inspiration by:
- Browsing the various articles on ourblog
- Watching video tutorials
- Following dedicated fitness TV programmes
- Trying our coaching programmes:Abdos en Béton,Fesses bombées,Jambes fuseléesor3 Mois pour changer de corps.
We’re giving you a head start right now with a selection of classic exercises for a great home workout session.
1- Child’s Pose
Begin your home workout with some stretching. It’s essential for gently waking up the body. If you’ve spent the day sitting at a desk, nothing beats Balasana — Child’s Pose — drawn straight from hatha yoga.
- Sit back on your heels on a mat, with your knees slightly apart and your big toes touching.
- Slowly slide forward, stretching your back as much as you comfortably can, without forcing.
- Let your forehead rest on the floor while your arms extend out in front of you.
- Close your eyes and breathe slowly and deeply.
- Hold the pose for 5 minutes. Let your mind go quiet.
- Rise back up gently, without arching your lower back.
This first exercise helps to “unfold” your back and realign your spine. It’s an excellent preparation for the more intense exercises ahead.
2- Lunges
The great thing about lunges is that they engage so many muscles:glutes,thighs,and core. They’re also great for the back and work the psoas muscle, which is all too often neglected.
- Stand with your feet together and extend your arms above your head or out in front of you.
- Take a large step forward with your left leg. Plant your left foot flat on the floor while pushing your right leg back, almost fully extended.
- Shift your body weight forward onto your bent left leg.
- Push back up and switch legs.
- You can intensify the exercise by using aresistance bandlooped around your knees. Your stride will naturally be shorter, but the resistance will be much greater!
Aim for 2 to 3 sets of 10 lunges per leg.
3- Boat Pose
A position that strengthens thecorefor aflatter stomachand a stronger lower back.
- Lie on the floor with your legs and feet together, arms resting alongside your body.
- As you inhale, simultaneously lift your legs, torso and arms, reaching them forward as you rise. Your body forms a V shape, balanced on your sit bones. Feel free to bend your knees slightly — this is a challenging pose.
- Hold the position for 30 seconds, then release slowly (no collapsing all at once — we did say “core hold”!).
5 sets of 30 seconds, alternated with one-minute rest periods, will give you a toned, firm stomach. And feel free to gradually increase your hold time as you build strength!
4- Donkey Kick
An exercise forsculpted glutesworthy of Beyoncé — and a great way to tackle saddlebags! The donkey kick is a fitness classic, best performed with a resistance band for added intensity.
- Get on all fours with your hands and knees on the floor, your resistance band looped around your thighs.
- Lift your left leg back and upward, squeezing your glutes. Keep your back flat — no arching.
- Extend your left leg as far back as possible and hold for 30 seconds.
- Slowly bring your left leg back in as you inhale.
- As you exhale, extend your left leg back again (like a kick!).
- Repeat this movement 10 times, then switch legs and repeat with the right.
Complete 3 sets of 10 reps per leg. Once you’ve built up your endurance, feel free to increase the number of reps per set.
5- Clamshell
The clamshell exercise is ideal for toning the innerthighs— an area we all know tends to lose firmness over time. It’s also excellent for preventing sciatica (incredibly painful!). You’ll need a resistance band for this one.
- Lie on your side, resting on one elbow, with your legs slightly bent and stacked, knees at a 45-degree angle and feet together.
- Slide your legs into your resistance band, just above the knees.
- Lift the top knee as high as you can, keeping your back straight and feet together.
- Lower slowly, then lift again.
- Repeat 10 to 12 times, then switch sides.
Aim for 2 to 3 sets of 10–12 lifts on each side.
6- Wall Sit
Another strength-training classic, perfect for toning yourthighsand relearning how to hold yourself well!
- Stand with your back against a wall, hands resting on your thighs.
- Slowly slide down, bending your knees until your back and thighs form a right angle.
- Hold the position for 30 seconds to start.
- Gradually increase the hold time as you progress.
- Slide back up slowly.
Try to repeat the wall sit 5 times, with 30 seconds of rest between each rep.
Don’t forget to finish with a few stretches for yourarms andlegs, then take a moment to lie down and breathe deeply. This gentle abdominal breathing will help you reconnect with yourself and bring your home workout to a peaceful close. You’ll feel even more at ease!
Related articles
- 7 exercises to tone your inner thighs
- 4 ab exercises to do with a ball
- 8 squat exercises with a ball
Useful categories : Slimming Exercises, Weight Management.