{"id":239157,"date":"2020-03-24T12:03:00","date_gmt":"2020-03-24T11:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239157"},"modified":"2023-08-10T20:37:25","modified_gmt":"2023-08-10T18:37:25","slug":"exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/","title":{"rendered":"Exercise in the comfort of your home &#8211; body-weight exercises and workout with exercise accessories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/#What_accessories_can_make_your_home_training_easier\" title=\"What accessories can make your home training easier\">What accessories can make your home training easier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/#Abs_exercises\" title=\"Abs exercises\">Abs exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/#Butt_and_thigh_exercises\" title=\"Butt and thigh exercises\">Butt and thigh exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/exercise-in-the-comfort-of-your-home-body-weight-exercises-and-workout-with-exercise-accessories\/#Back_exercises\" title=\"Back exercises\">Back exercises<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>It is not always possible to <strong>get to the gym<\/strong> and have a good workout. You can be busy at work, you can&#8217;t find the <strong>right fitness center<\/strong>, or you just don&#8217;t like <strong>to work out with other people.<\/strong> However, this may not prevent you from achieving <strong>your dream body<\/strong>. Check out <strong>the best body-weight exercises<\/strong> you can do in the comfort of your home.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_accessories_can_make_your_home_training_easier\"><\/span>What accessories can make your home training easier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">You should not forget about <strong>the right accessories<\/strong> before <strong>planning your workout.<\/strong><\/span> <span title=\"\"><strong>Effective<\/strong> <a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fitness equipment<\/strong><\/a> suitable for home workouts can also help you build muscle or burn fat.<\/span> <span title=\"\">They will guarantee you enough comfort and move your efforts to the <strong>next level.<\/strong><\/span> <span title=\"\">Which ones?<\/span><\/span><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fitness mat<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The basic equipment for each exercise is definitely <a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>a fitness mat<\/strong><\/a>. Not only will it make <strong>exercise much more comfortable<\/strong>, it can help you prevent injuries and unpleasant bruises. They are equipped with <strong>a non-slip surface<\/strong>, which is ideal for yoga, stretching or dynamic exercises with jumps. With mats you&#8217;ll <strong>improve your stability<\/strong> while shaping your body. In addition, if you decide to include plank in your workout, your hands will certainly thank you because of the <strong>soft surface of the mat.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Foam roller<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Exercising with <a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>a foam roller<\/strong><\/a> brings many benefits for your body. In addition to massaging <strong>the exercised muscles,<\/strong> it also helps to <strong>relieve pain<\/strong>. In addition, it can be used to exercise <strong>the sitting muscles, back, or as part of plank or squats.<\/strong> There are no limits to the imagination and you will appreciate the multiple use of foam rollers. What other exercises can you do with it? Read about it in our article: <a href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 best foam roller exercises.<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_image00002-min.jpeg\" alt=\"Foam roller\" width=\"843\" height=\"562\" title=\"Foam roller\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fit ball<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Fit ball<\/a> exercise is mainly associated with exercising the spine or yoga.<\/span> <span title=\"\">However, its use is much wider and you can exercise your entire body with it.<\/span> <span title=\"\">You can easily do <strong>strength and cardio workouts<\/strong> with fit ball.<\/span> <span title=\"\">You can also use it for plank, sit-downs, press-ups or as part of HIIT trainings.<\/span> <span title=\"\">It will also help you <strong>improve stability, balance and posture.<\/strong><\/span> <span title=\"\">But how do you choose the right fit ball?<\/span> <span title=\"\">Simply sit on it and when your feet comfortably touch the ground and are at right angle, it is <strong>the right fit ball for you.<\/strong><\/span> <span title=\"\">For more inspiration on using fit ball in your workout, read our articles <a title=\"11 most effective exercises with stability ball for core training\" href=\"https:\/\/gymbeam.com\/blog\/11-most-effective-exercises-with-stability-ball-for-core-training\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">11 Most Effective Fit Ball Exercises For Belly Formation<\/a> or <a title=\"13 the most effective fitball exercises\" href=\"https:\/\/gymbeam.com\/blog\/13-the-most-effective-fitball-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">13 Most Effective Fit Ball Exercises<\/a>.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG-20190829-WA0009-min.jpg\" alt=\"Fit ball\" width=\"843\" height=\"562\" title=\"Fit ball\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Workout expanders<\/h3>\n\n\n\n<p><a title=\"Resistance Bands &amp; Expanders\" href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Workout expanders<\/a> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">are a very popular equipment in many exercises.<\/span> <span title=\"\">They can make every single exercise even more challenging and lead you to <strong>better results.<\/strong><\/span> <span title=\"\">Their functionality is given by <strong>the resistance of the material<\/strong>.<\/span> <span title=\"\">The stronger the resistance, the more demanding the exercise.<\/span> <span title=\"\">Extremely durable expanders are used to strengthen the pectoral, sitting and abdominal muscles, as well as the legs and back muscles.<\/span> <span title=\"\">You can easily exercise with them and strengthen <strong>the muscles of the whole body.<\/strong><\/span> <span title=\"\">For inspiration, check out some tips for expander exercises on our <a title=\"GymbeamTV - official\" href=\"https:\/\/www.youtube.com\/channel\/UC9M_575OJL_r1KVcaZU-ANA\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">youtube channel.<\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Skipping rope<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Do you like cardio, but you can&#8217;t just go jogging or use cardio machines in the gym?<\/span> <span title=\"\">You can <strong>sweat properly in the comfort of your home.<\/strong><\/span> <span title=\"\">A <strong>simple <a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">skipping rope<\/a><\/strong> can be an effective aid.<\/span> <span title=\"\">Skipping rope exercise has a positive effect on the cardiovascular system, <strong>improves physical condition and strengthens the muscular system.<\/strong><\/span> <span title=\"\">You can also choose digital skipping ropes to <strong>count the number of jumps and even measure your heart rate.<\/strong><\/span> <span title=\"\">With a skipping rope you can enjoy the playful form of cardio workouts even in front of the TV.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fitness wheel<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><a title=\"Home Workout\" href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">The fitness wheel<\/a> can also help you shape your body, strengthen muscles and improve stamina. It can <strong>involve all muscle parts<\/strong> from the back to the calves during exercise. However, it is mostly used in <strong>abs workouts<\/strong>. Try to kneel down, grasp the wheel firmly, stretch your body, and slowly begin to move forward to get <strong>as close to the ground as possible.<\/strong> However, it is important to keep <strong>the body stretched.<\/strong> If you have successfully stretched your body using the wheel, your task is to pull the chest back towards the legs. As with many exercises, the movement forwards and backwards with the wheel is done through <strong>the abdominal muscles<\/strong>, not the back or hands. If you use the wheel to exercise other parts of your body, for the specific movements you will use the muscle parts you are currently exercising.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/C2020CA1-711B-46B7-AFC9-19434871D57E-min.jpg\" alt=\"Fitness wheel\" width=\"843\" height=\"672\" title=\"Fitness wheel\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36304,28334,28338,36058,36310,8346,36280,36280,36073,36229,40192,30209\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Abs_exercises\"><\/span>Abs exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Achieving your <strong>dream sixpack<\/strong> can sometimes be really challenging. It requires a lot of <strong>discipline and strong nerves.<\/strong> However, with regular diet and abdominal muscles training using effective exercises, you will certainly be able to get rid of your fat pads in the <strong>comfort of your home.<\/strong> Which <strong>exercises are <\/strong>best for<strong> home abs workout?<\/strong><\/span> <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Plank<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Plank is one of the most effective body-weight exercises while not taking much time.<\/span> <span title=\"\">The point of this exercise is to <strong>keep your body stretched<\/strong> for as long as possible.<\/span> <span title=\"\">In particular, you use the <strong>abdominal muscles<\/strong> to achieve this goal.<\/span> <span title=\"\">However, if you do the plank correctly, you exercise not only the abs, but also <strong>the muscles of the back, biceps, triceps or butt.<\/strong><\/span> <span title=\"\">For an even better effect from the plank, you can try out its variations, such as the <strong>side plank<\/strong> or <strong>the rotating plank.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique: <\/strong><span class=\"tlid-translation translation\" lang=\"en\">Place your forearms on a mat with your elbows or palms aligned under your shoulders. You will then bounce off the mat by keeping the entire weight of the body on your toes and elbows or palms. Keep your body stretched in this position for as long as possible.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rsz_photo-of-woman-doing-yoga-2294354-min-min.jpg\" alt=\"Plank\" width=\"843\" height=\"468\" title=\"Plank\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Crunches<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Another abs exercise, which does not take a lot of time, but is very effective.<\/span> <span title=\"\">However, it is important to follow <strong>the correct technique<\/strong>, because in the case of improper execution, instead of the abdominal muscles, you will engage the spine.<\/span> <span title=\"\"><strong>The main abdominal muscles<\/strong> are used for basic crunches.<\/span> <span title=\"\">There are, however, various other variations of this exercise, such as <strong>side crunches <\/strong>or <strong>vertical leg crunches<\/strong>.<\/span> <span title=\"\">You can also try fit ball crunches to make it easier to maintain the right technique.<\/span> <span title=\"\">Ultimately, however, all types have the same goal, which is<strong> firmly shaped abs.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:&nbsp;<\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">You are lying on a mat with knees bent and feet on the ground.<\/span> <span title=\"\">Put your hands behind your head and push the lower back of the pelvis down, while lifting the upper part slightly forward.<\/span> <span title=\"\">Keep your stomach stretched while exercising.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9-min.jpg\" alt=\"Crunches\" width=\"843\" height=\"562\" title=\"Crunches\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Russian twist<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">An ideal home workout abs exercise is a <strong>Russian twist.<\/strong><\/span> <span title=\"\">Compared to crunches, however, <strong>oblique abdominal muscles,<\/strong>&nbsp;which take care of rotation of the torso, are much more engaged in this exercise.<\/span> <span title=\"\">Regular rotation of the center of the body can also <strong>help improve posture.<\/strong><\/span> <span title=\"\">You can also use dumbbell, kettlebell or <strong>water bottle<\/strong> for a more effective workout.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Sit on the mat, bend your legs in your knees and keep your hands straight in front of you.<\/span> <span title=\"\">Keep your back at a 45 \u00b0 angle to the floor and slowly begin to rotate the torso first to one side and then to the other side.<\/span> <span title=\"\">If you gently lift your feet off the ground while rotating, the exercise will be much more intense.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V-sit crunches<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">This exercise consists of regularly lifting <strong>the legs and torso<\/strong> to <strong>stretch the abdominal muscles<\/strong> as much as possible.<\/span> <span title=\"\">In addition, thanks to this exercise you can also strengthen the right <strong>balance and body coordination.<\/strong><\/span> <span title=\"\">In order to achieve the best effect, it is necessary to repeat the exercise in a smaller number but with even greater intensity.<\/span><\/span><\/p>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Lie on your back.<\/span> <span title=\"\">Raise your legs and torso&nbsp; with a single movement, trying to reach out for your toes.<\/span> <span title=\"\">Stay in this position for a while and lower the torso and legs again to the ground.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20190715-WA0029-min.jpg\" alt=\"V-sit crunches\" width=\"843\" height=\"562\" title=\"V-sit crunches\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mountain climbers<\/h3>\n\n\n\n<p>Mountain climbers <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">is an intense exercise that effectively strengthens almost <strong>every muscle part in the body<\/strong> &#8211; deltoid, biceps, triceps, chest, oblique abdominal muscles, hamstrings or hip muscles.<\/span> <span title=\"\">Most often, however, this exercise belongs to <strong>abs training,<\/strong> as it requires complete concentration and stretching of the abdominal muscles.<\/span> <span title=\"\">You can perform mountain climbers anywhere, but use <strong>a fitness mat<\/strong> to prevent your feet or hands from slipping.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Get into plank position with outstretched hands.<\/span> <span title=\"\">Then bend the right leg and pull it to the left elbow and return it to its starting position.<\/span> <span title=\"\">Repeat the same movement with the left foot, pulling to the right elbow.<\/span> <span title=\"\">Repeat the exercise in regular rhythm.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">For even more great abs training tips, read our article <a title=\"21 best self-weight exercises to strengthen the abdomen\" href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">21 Best Body Weight Exercises For Strengthening Your Stomach.<\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Butt_and_thigh_exercises\"><\/span>Butt and thigh exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Squats &#8211; sumo, deep, squat jumps<\/h3>\n\n\n\n<p>No squat, no booty. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Squats are <strong>the most basic exercise for the perfect butt.<\/strong><\/span> <span title=\"\">Thanks to their different variations, you can strengthen not only the buttocks, but also <strong>the thigh muscles.<\/strong><\/span> <span title=\"\">Deep squats are very effective for <strong>forming the butt,<\/strong> wide-stance squats or sumo squats are effective in <strong>shaping the rear thigh muscles.<\/strong><\/span> <span title=\"\">If you decide to include any type of squat in your training plan, you will surely pump your muscles and <strong>achieve great results.<\/strong><\/span> <span title=\"\">You can also make squats more difficult by using expanders or weights.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique: <\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The execution of the squat depends on its type.<\/span> <span title=\"\">However, there are still some principles: keep your back straight;<\/span> <span title=\"\">feet should be straight, not sideways;<\/span> <span title=\"\">do not overload your knees when getting up from a squat position.<\/span> <span title=\"\">For more information on the correct squatting technique, read <a title=\"How to do squats and lunges correctly?\" href=\"https:\/\/gymbeam.com\/blog\/how-to-do-squats-and-lunges-correctly\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How to do squats and lunges correctly?.<\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56744630_2120302214758147_7606218177332117504_o-min.jpg\" alt=\"Butt and thigh exercises\" width=\"843\" height=\"562\" title=\"Butt and thigh exercises\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Platform step-ups<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">For this exercise you will need an aid in the form of <strong>a small box or step.<\/strong><\/span> <span title=\"\">The basis is <strong>the alternate stepping up onto a higher platform,<\/strong> where you engage mainly the front and rear thigh muscles.<\/span> <span title=\"\">If you decide to make this exercise more difficult, try using a higher platform, or track the intensity of this exercise and try to beat your best time.<\/span> <span title=\"\">This exercise is also ideal <strong>as part of HIIT training.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Prepare a platform on which you stand up with one foot and rise up.<\/span> <span title=\"\">Then you get off it and repeat the step-up with the other foot.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Bridge<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The point of this exercise is to lift <strong>the pelvis to a 90 \u00b0 angle<\/strong> and subsequent <strong>squeezing of the sitting muscles.<\/strong><\/span> <span title=\"\">Depending on which version of the bridge you choose, you will exercise such muscles.<\/span> <span title=\"\">If you exercise with your legs astride and your feet firmly on the ground, you are <strong>exercising your butt.<\/strong><\/span> <span title=\"\">If you join your legs with your thighs while lifting, you exercise your <strong>butt and the rear thigh muscles.<\/strong><\/span> <span title=\"\">However, when you have your legs astride and stand on your toes, you mainly exercise <strong>the front thigh muscles.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Lie your back on the mat, bend your legs and lift the pelvis up as high as possible, squeezing the sitting muscles in this position.<\/span> <span title=\"\">Stay at least 2 seconds in the uppermost position.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/48381122_1961868380601532_7904777082247315456_o-min.jpg\" alt=\"Bridge\" width=\"843\" height=\"543\" title=\"Bridge\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Abduction<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Abduction is an exercise where you are in a knee-bend position, <strong>pushing and pulling your legs apart,<\/strong> strengthening the inside and outside of the thigh muscles and buttocks.<\/span> <span title=\"\">Generally, this exercise is done on a machine, but there is also its <strong>home variant.<\/strong><\/span> <span title=\"\">You can also use expanders to make this exercise more challenging.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Put in a wide knee-bend position and stay in it.<\/span> <span title=\"\">Then start pushing and pulling your knees towards or apart from each other.<\/span> <span title=\"\">For the best effect, try to stay in this position for as long as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kick-backs<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">One of the basic exercises for the butt is <strong>kick-backs.<\/strong><\/span> <span title=\"\">Even though a very simple exercise, it can cause muscle cramps, that is why your body should be <strong>relaxed and stretched before exercise.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Execute a proper stretching before doing the exercise.<\/span> <span title=\"\">Then kneel down, place your hands on the mat in front of you and lift one leg upright upwards.<\/span> <span title=\"\">When lifting the leg, squeeze the sitting muscles.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/86969708_2721715477950148_3943427139105193984_o_1_-min.jpg\" alt=\"Kick-backs\" width=\"843\" height=\"533\" title=\"Kick-backs\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Side lunges<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">This exercise engages mainly the <strong>large and medium sitting muscles,<\/strong> but also <strong>the thigh muscles.<\/strong><\/span> <span title=\"\">There is also a classic variant of lunges when you step forward with one foot forward or backward.<\/span> <span title=\"\">However, with side lunges, you <strong>engage sitting muscles much more.<\/strong><\/span> <span title=\"\">You can also use expanders to make this exercise more difficult.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Put yourself in a wide-stance knee-bend position that will be your starting position.<\/span> <span title=\"\">Then, with one foot, step to the side and pull your other foot towards it.<\/span> <span title=\"\">However, there must still be a gap between the feet as in the starting position.<\/span> <span title=\"\">Keep your back straight and repeat the same side movement with the other leg.<\/span> <span title=\"\">For more information on proper lunge technique, read <a title=\"How to do squats and lunges correctly?\" href=\"https:\/\/gymbeam.com\/blog\/how-to-do-squats-and-lunges-correctly\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How to do squats and lunges correctly ?.<\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Wall sit<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The ideal leg exercise that you can do anywhere.<\/span> <span title=\"\">Only <strong>a simple wall<\/strong> will be needed.<\/span> <span title=\"\">The point of the exercise is to stay in <strong>the sitting position<\/strong> <strong>as long as possible<\/strong>.<\/span> <span title=\"\">For the best effect, you can put a <strong>kettlebell<\/strong> or <strong>water bottle<\/strong> on your thighs.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Stand with your back against the wall so that you touch it with your head, back, butt and legs.<\/span> <span title=\"\">Then start moving down so that your back is still stuck to the wall, but your feet are getting off the wall and push them in front of you.<\/span> <span title=\"\">Stop only when you are in a position as if you were sitting on an imaginary chair at 90 \u00b0 angle.<\/span> <span title=\"\">Try to stay in this position for as long as possible.<\/span><\/span> <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">For even more tips on sitting and thigh muscles exercise, check out our <a title=\"GymbeamTV - official\" href=\"https:\/\/www.youtube.com\/channel\/UC9M_575OJL_r1KVcaZU-ANA\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">homeworkout video with butt exercises.<\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Back_exercises\"><\/span>Back exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">The candlestick<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Candle pose, also called Sarvangasana, is one of many yoga exercises.<\/span> <span title=\"\">It is <strong>a handstand on the shoulders,<\/strong> in which each part of the body is involved in the movement.<\/span> <span title=\"\">This exercise can have <strong>a beneficial effect on your spine<\/strong> with regular repetition, but it will also strengthen the sitting muscles.<\/span> <span title=\"\">It is important to stay in the candle position as long as possible <strong>while stretching the whole body.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Lie on your back, bend your legs in your knees and pull them to your chest.<\/span> <span title=\"\">Then support your lower back with your hands and raise your butt up while slowly straightening your legs.<\/span> <span title=\"\">Put enough emphasis on strengthening your muscles to maintain balance.<\/span> <span title=\"\">Stay in this position for at least two or three minutes.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Expander or resistance band rows<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">For back exercises, the expander can effectively <strong>replace the rollers<\/strong> found in the gym.<\/span> <span title=\"\">The basis is to anchor the expander or band to the door, rail or simply to the feet and row.<\/span> <span title=\"\">The stronger the resistance of the band, the more <strong>intense is the strengthening of muscle mass.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">There are several types of back exercises using expanders.<\/span> <span title=\"\">It is important, however, to grasp the expander properly and to pull using the back muscles, not the hands.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Push-ups<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The most common exercise for strengthening the back muscles and the entire upper body is <strong>push-up.<\/strong><\/span> <span title=\"\">It affects the <strong>triceps, pectoral muscles, shoulders and lower back.<\/strong><\/span> <span title=\"\">Push-ups are a fast and effective <strong>strength-building<\/strong> exercise and can be performed virtually anywhere because they require no equipment.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Correct technique:<\/strong> <span class=\"tlid-translation translation\" lang=\"en\">Kneel on the mat and place your hands in front of you on the shoulder width. Then spread your legs out and carefully use your hands to bring the whole body to the ground. It is important to maintain a firm body during this movement. Do not allow your lower back or hips to rise up. After approaching the ground, push your entire stretched body up again with your hands. Repeat the exercise regularly.<\/span> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sport-1815737_1920-min.jpg\" alt=\"Back exercises - push-ups\" width=\"843\" height=\"562\" title=\"Back exercises - push-ups\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">We certainly couldn&#8217;t address all the exercises that you could do in the comfort of your home. We have chosen <strong>the most basic and intensive ones<\/strong> that can make your pursuit of a better form easier. Note, however, that each exercise should be repeated at least <strong>10 times in three sets.<\/strong> Pay attention to the correct technique and regular drinking regime.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Did our <strong>home training<\/strong> guide help you? What <strong>fitness accessories do you think is essential for home exercise?<\/strong> Let us know in the comments section, and if you liked the article, support it by <strong>sharing<\/strong> it.<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/portable-workout-systems\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPortable workout systems\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exercise in the comfort of your home with the right exercises and effective fitness accessories. Read the best exercises for your back, abs, butt and legs.<\/p>\n","protected":false},"author":25,"featured_media":79827,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6437,6401,6485,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-bodyweight-exercises","9":"tag-exercises","10":"tag-home-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise in the comfort of your home - body-weight exercises and workout with exercise accessories - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exercise in the comfort of your home with the right exercises and effective fitness accessories. 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