Exercises to build muscle without dumbbells

WANT TO BUILD MUSCLE WITHOUT GOING TO THE "GYM" BOX? HERE ARE SOME EXERCISES TO DO AT HOME, TO WORK ALL PARTS OF THE BODY.

No more sweating on machines. By using only the weight of your body, you firm up all along the line. Here are 5 exercises to do where you want, when you want.

Exercise 1: standing "plank" to tone in depth

Ideal before starting training, this exercise tones the deep muscles that keep us upright. Balancing on the right leg, left leg horizontal, tilt forward, arms along the body, head down, back straight. We keep the position for 1 min, we relax then we change legs (4 times on each side).

Exercise 2: "the acrobat" for a stronger back

Lying under a table, grab the edge with your hands apart, knees bent at 90°. We lift the buttocks by contracting the whole body. We pull on the arms to get closer to the piece of furniture and we go down slowly (6 times.) A good exercise to strengthen your back without lifting tons!

Exercise 3: "the wrestler" for sculpted buttocks

Stand with your back straight, move one leg forward and push the other back. We descend vertically by tilting the weight of the body on the front leg, which forms a right angle. The knee does not go beyond the tip of the foot. Repeat the movement 5 times for each leg to tone your buttocks.

Exercise 4: "the climber" for concrete abs

On all fours, resting on outstretched arms, hands in line with the shoulders and knees slightly bent. Take your feet off the ground, one after the other, as if to climb a wall (5 min).

Exercise 5: "the skater" for tapered thighs

Standing, feet apart, knees bent, pass the left leg behind the right like a skater by performing a small jump without the left foot touching the ground. All the weight of the body is transferred to the right leg. We then continue on the other leg (6 times). Tapered thighs are yours!