Home exercise program

We offer a series of exercises to keep you in shape throughout the year at home. Combining simplicity, diversity and progressiveness, you will quickly see that the more you practice, the more you get a taste for it...

Before anything else, remember to hydrate yourself well before, during, and after the effort. When the sensation of thirst appears, it is already too late and the process of dehydration has started. So, know how to anticipate!

1. Warming up

Before any physical activity, warming up is essential. Too often neglected, it is nevertheless essential to gradually warm up your muscles before considering going further in the intensity of the effort provided. In particular, this helps to avoid the risk of injury and to gradually increase the heart rate. This sequence, very easy to do at home, aims to gently wake up your upper and lower body muscles.

You perform a circular motion with both arms and at the same time you step forward and backward your legs alternately. The legs are well bent and when you step one leg forward, you are resting only the tip of your foot on the floor. You then change your arm movement by performing a movement parallel to the ground, with your arms bent, then you move your elbows backwards and then touch your hands in front of you at face height. You end with a vertical movement of the arms, arms bent with the hands at the shoulders, you alternately stretch your arms towards the sky. The lower body is always kept in motion with chased steps and steps forward and backward with the legs bent.

For this muscle wake-up exercise, consider letting your breathing adjust on its own as you exert yourself. You carry out the movements by looking mainly for amplitude. Try to keep the pace without accelerating and without seeking speed. Above all, you must remember to relax all the muscles used. Do not try to bend your knees too much during your first sessions. In order to ensure the work of the lower body, it is important to alternate the two positions of your feet: flat and on the toe. The more you descend on your legs, the more you will exercise your muscles in intensity. To progress you will gradually increase the number of repetitions.

Warning: Do not use force, look for amplitude rather than speed.

2. Push-up

You lie on your stomach with your hands flat on the floor at chest level. You then push on the arms to lift your body. The back remains straight and the arms remain slightly bent. At the beginning you can start the exercise by resting your knees on the floor. Then only your toes and hands will be in contact with the ground. The goal is not to perform the maximum number of repetitions but to perform quality movements without getting too tired.

Warning: Maintain perfect body alignment at all times

Always end your session with a few stretches. Be as relaxed as possible and remember to breathe in and out fully during the exercises. Concentrate on your breathing, which should be deep and even. Your legs should be slightly bent and free from tension. The back remains straight. Do not make sudden movements. Always remember to favor flexibility of movement.

3. Lunges

This is a simple exercise to perform but which works the muscles of the legs and in particular the thighs very effectively. You take a big step forward and lower your pelvis to the ground several times while maintaining this position (between 10 and 20 repetitions depending on your level). The back foot is on the toe and the front foot is flat. Your knee forms an angle of about 90 degrees. The back remains straight and the arms at your sides or in front of you to maintain your balance. You then move to the other side to work the other leg.

Warning: Make sure to keep your knee above the supporting foot.

4. Abdominals

Lie on your back with your legs bent and feet flat. With your hands behind your neck, you perform bust raises by blowing through your mouth and looking upwards. Your hands should not put any pressure on your neck. You then put one foot on the level of the opposite knee and you go up by bringing the opposite elbow as close as possible to the foot. You can end the session by pedaling in a vacuum by stretching the legs more or less. Start with a not too high number of repetitions so that you do all the exercises one after the other and you will gradually increase the number of repetitions. Do not be discouraged if the beginnings are difficult, then the progress is very rapid.

Warning: Remember to keep your neck as flexible as possible.