Here’s how to turn 10 gym exercises into exercises to do indoors

People who like to exercise at home and find the idea of ​​turning their living room into a gym interesting often miss some equipment. Luckily, there are many objects that replace gym equipment such as weights (dumbbells, plates or even kettlebells), benches or rubber bands.

O awesome.club made a list with the variation of some exercises that can be performed with objects that most of us have at home. Get ready!

Rest your left foot on the seat of a chair;

Get on the chair with the strength of your left leg;

Return to the starting position and repeat the movement.

Perform three sets of 15 repetitions each. Alternate the supporting leg to make the exercise even more complete. This exercise helps to strengthen legs and glutes.

To perform this exercise use a coffee table, a stool or a chair. You must perform three sets of 15 repetitions each.

Sit with your back to the table and support your hands with your fingers out, as in the image;

Stretch your legs and with the strength of your arms lift your body until you stretch them;

Bring your body down by bending your elbows (form a 90° angle) and come back up.

Support your back against the wall, form a 90° angle with your knees (as if you were sitting on an invisible chair) and keep your body still;

Stay in this position for 30 seconds to two minutes, within your limit.

This exercise helps work your lower body and improves your stamina. If you prefer, do shorter sets, so you don’t overload your knees.

Follow the same instructions as the previous exercise, but place a weight on your legs (it can be a gallon of water, as in the image, or whatever you prefer) to increase the intensity.

Stand behind a chair and place your hands on the backrest;

Raise your heels and slide your right leg back, crossing your left leg;

You should be in a position similar to that of bluntness, but slightly diagonally;

Repeat the movement with the other leg.

This exercise works the whole body and is very good for balance. Perform the glide 20 times with each leg. To slip more easily, wear socks or place a small towel under your feet.

Support your arms on the edge of the bed and leave your legs stretched out, as in the image;

Do 15 push-ups, rest and repeat the series one or two more times, always respecting your limit.

While this exercise sounds simple, it is quite complicated, especially since many people make their bodies slack, which can put a strain on their backs. It helps work your arms and chest.

Take a chair without armrests or a stool;

Sit on the edge of the chair (your back cannot touch the back);

Support your hands on the chair, bend your knees towards your chest and then stretch your legs;

Repeat the movement until you complete three sets of ten repetitions each.

The main focus of this exercise is the abs, but it helps to work other muscle groups, because the support of the body in this case is minimal.

Hold a bottle of water in each hand;

Let your arms stretch along your body;

Keep your upper arms leaning against your body and lift the bottles towards your chest, without moving your elbows;

Return to the starting position;

Do three sets of 20 repetitions each.

You can use whatever bottle you want, water, soda, you can also fill an empty bottle with dirt or sand. This exercise works the biceps really well, but there are many other activities that help work the different muscles in your arms.

Hold both ends of a towel;

Stretch the towel and keep your elbows slightly bent (as in the image on the right). Notice how your back is a little arched;

Raise your arms until they are straight;

Return to the starting position and repeat the cycle of movements;

Do 20 repetitions, always within your limit.

The movements and tension of the towel help work the muscles in your back and arms.

Stand with both feet together and firmly on the floor. Take a step forward with your right leg;

Then lower your torso, as if your left knee is going to touch the floor;

Before playing, lift the torso again and return to the standing position;

Do the same movement with the other leg;

Do two sets of ten repetitions each.

For the workout to get more intense, we recommend that you carry a bottle of fabric softener or a bottle of water in each hand. The extra weight when performing the lunge exercise helps to strengthen your lower body, including your glutes.

With this series you take some of the gym to your home. Do you know other objects that serve as gym equipment? Share your workout series in the comments.