HOW TO BUILD MUSCLE WITHOUT FITNESS EQUIPMENT

Whether at home or on holiday, take advantage of every moment to muscle up! Simple, effective and quick, these 5 equipment-free body-building exercises, inspired by the Lafay method, will become your best allies to build muscle.

 

  • Instructions 

Romain, our body-building expert, recommends that you do these equipment-free exercises 3 times a week, with a day of rest between each session. Do each exercise for 30 seconds. Rest for 30 seconds between exercises. Repeat the full set 5 times.

 

Put maximum effort into each 30 second exercise segment, and do as many repetitions as possible during that time.

 

  • A good warm-up

1 minute of light jump rope

30 seconds of knee lifts

Core muscles: 30 seconds of front and lateral core exercises

 

Exercise 1: chair sits

 

  • Objective: build thigh muscles.

 

  • Performing the exercise: back against the wall, hands alongside the body, thighs parallel to the floor. Fold your legs and try to hold that "chair" position for 1 minute.

 

  • Breathing: breathe slowly and deeply.

 

  • Safety tips: contract your abs to protect your back, which must remain flat against the wall throughout the entire exercise.

 

  • Variation: to increase the level of difficulty, place one leg over the other, and hold the position for 30 seconds on each side.

 

Exercise 2: triceps

 

  • Objective: build your triceps.

 

  • Performing the exercise: stand facing the wall, legs apart at hip width, place hands at shoulder height (lower them a bit if you want to increase the level of difficulty). Bend your arms until your forearms touch the wall. Then return to the starting position. Repeat for the duration of the exercise.

 

  • Breathing: breathe in on the way down, breathe out as you return to your starting position.

 

  • Safety tips: contract your abs and pull in your tummy during the movement. Take care to keep your back straight.

 

Exercise 3: crunch twist

 

  • Objective: build your obliques (abs).

 

  • Performing the exercise: lay down on your back, fold your legs and swing them over to the left side. Place your hands at ear level, then slowly, without jerking or rocking, lift your chest off the floor as high as you can go. Return to your starting position. Repeat the sequence.

 

  • Safety tips: keep your eyes on a fixed point high in the distance. Do not pull on your head with your hands.

 

Exercise 4: unilateral sumo squats

 

  • Objective: build your thighs and glutes.

 

  • Performing the exercise: stand up, spread legs apart a bit past the shoulders, and place hands on your hips. Feet should be slightly turned outward. Look straight ahead and fold your right leg (keep left leg extended), keeping your bust straight. Return to your starting position, then repeat on the other side (left leg folded, right leg extended).

 

  • Breathing: breathe in on the way down, breathe out as you return to your starting position.

 

  • Safety tips: contract your abs and pull in your tummy during the movement. Move the tips of your knees towards your toes.

 

Exercise 5: wide press-ups

 

  • Objective: build your chest muscles.

 

  • Performing the exercise: Place your hands flat on the ground, wider than your shoulders with your fingers spread out and facing forward. Spread your feet to hip width. Push yourself up with your arms, keeping your body straight. Your head should stay aligned with the rest of your body. Lower your body down to the floor by bending your elbows, then return to your starting position by extending your arms. Repeat the movement.

 

  • Breathing: breathe in as you lower your body. Breathe out once you finish pushing yourself up.

 

  • Safety tips: Keep your body straight and squeeze your abs throughout the entire exercise. Control the movement to lower down slowly.

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