Train on the sofa! The best exercises at home!


Would you like to take care of the form, but you usually choose a sofa instead of a workout? Combine two in one! In this article, we present exercises that you can do at home. Try the suggestions from the list below and see how to combine business with pleasure. The described exercises can be easily performed without any specialized equipment.


  1. Homeowner training from A to Z

Home training can also be effective! We do not have to go to the gym to get interesting and satisfying results of the exercises. The only problem that can be the biggest obstacle is strength. Its lack or its excess. Someone may ask, “How much excess power can be a problem?” Maybe. When for someone doing 50 push-ups in one series is not a problem, and the squats, even with the load that is at hand, will not lead to muscle fatigue – we have a problem. The only solution is to come up with a way to make it as difficult as possible to exercise and choose the ones that will strain your muscles the hardest. Here are a lot of solutions that we can use in home conditions.

If you have a dumbbell, kettle, rubber or other load, you can use it – even better! Thanks to this training can be more interesting and demanding. Already with the same gums you can do a very hard workout, and they fit in a small backpack. Training at home may not allow us to build such muscle mass as Roonie Coleman, but it will certainly contribute to the increase of strength, endurance and fitness.


  1. Domestic training – quadriceps

The first exercise will be Ski Squat. Does anyone associate a popular highchair, or the position of wall squat and work in isometry? This is the type of exercise, but in the one-leg version. We make 5 movement positions here, start from the knee bent in the corner about 30 degrees and go down lower and lower. We try to keep the exercise at minimum 30 seconds in the correct position.

The next exercise will be the Isometric heading position. We set ourselves to the position of the slug, we make sure that the buttocks and abdominal muscles are tense. Put the hips in a neutral position and hold the position of the eyeball, making sure that the knee does not touch the ground. Here, as in the previous exercise, we can manipulate the depth.

The next quadriceps exercise to be performed at home will be a Bulgarian squat with a load. One leg is placed, for example, on a puff set behind us, and the other on the front in the position of a bow. Here we are doing normal series, without isometry. As a burden, we can use rubber, which will “push” us from the bottom, kettle, dumbbell or water seal, and even one bottle. It all depends on the level of advancement of the person.

An additional exercise will be a jump from the squat position. A very dynamic exercise that will allow you to overtrain the muscles of your quadriceps. We are watching the techniques here so that the knees do not come down, and the depth of the squat has always been full-range. We repeat the exercise at least 10 times. We can increase up to 30 repetitions and perform in several series. An additional load can be rubber, kettle, dumbbells or standard bottles with water.

The last exercise will be squat one-legged. Exercise very demanding and difficult to do for many people.


  1. Domestic training – buttocks and two-headed thighs

Training of the buttocks and two-headed thighs is one of the easier workouts in the home, due to the possibility of choosing many exercises. Men should not skip this workout because they are important to every human being, regardless of gender.

The first exercise may be lifting your hips while lying on the ground, a very popular glute bridge exercise. We watch here the neutral position of the hips, buttocks and abdominal. We perform without load or with a load in the form of gums, kettles, dumbbells or bottles with water. Exercise can be made difficult by making it one-legged.

The next exercise can be lifting the hips based on a couch or chair, or hip thrust. The position is the same as in the previous exercise, only the back is on the platform. Exercise is more focused on the buttocks. Exercise can be made difficult by making it one-legged.

Deadlift – exercise can be performed with rubbers, dumbbells, kettles or other load. To make all movement difficult, we can go to deadlift on straight legs or make a dead one-legged sequence.

Bending knees with a towel on the ground, i.e. bodyweight hamstring cs (to attract heels to the buttocks) – we will only need a towel to perform this exercise. We do the exercise by attracting the feet towards the buttocks, lying on the back. We can also do them one-legged.

Lifting the leg in lying on the side – while lying on the ground sideways, we perform legs abduction. To make it difficult to exercise, you can attach a small rubber at the height of your knees.

Raising the bent leg backwards in a supported knee – an exercise that strongly activates the buttocks. I suggest performing in a large number of repetitions and with a pause at the top of the movement (see exercise).


  1. Domestic training – chest and shoulders

Thoracic and shoulder trainings are connected together because these muscles work together in muscle synergy. We will not focus here on typically isolated exercises.

The first proposed exercise will be pushups. Classic pumps, in which we watch the neutral position of the spine, strained abdomen and buttocks and full range of motion. As a part of the difficulty, we can set the legs on the platform or add a rubber that will stop our movement. The rate proposed in this exercise is 5 2 1 1, which is 5 seconds down, 2 seconds for pause at the bottom, 1 second for concentric motion, and 1 second for pause at the very top of the move.

The second exercise will be one-hand pumps or with one straight hand. This is the most difficult version of push-ups in which we make all the movement by piling or leaning lightly on an upright hand from the top or side. To start doing these types of pumps, I suggest to master the classic pumps first.


The next exercise will be push-ups on hands next to the wall. We work here mainly on the shoulder rim, i.e. the deltoid muscles. The move is very heavy and complex, but worth trying. As a part of hindering the normal position, we can give our hands to raise, so that the head hides between the stands.

Exercises with accessories. We can do various exercises with kettles, dumbbells or rubbers. The first example from the shore will be squeezing above the head in a standing position, squeezing lying on the ground.

On the back can be made all the versions of pull-ups (including Australian) and gravity pulls in the tilt of the trunk to the ground. They will work here with rubber rowing, which is attached to the ground or to the catch pointed in front of us.


  1. Domestic training – biceps and triceps

Exercises most desirable by men, although women should not avoid them. Do not forget about the arms in our training! Below are some examples of exercises for the shoulders. Everyone can do this training at home.

The first exercise will be triceps pushups based on the couch, a popular bodyweight triceps extension. At first glance, the exercise is easy, but if you try, everyone will see the power of this exercise. The proposed rate is 3 1 1 0, i.e. 3 seconds of lowering, 1 second of pause after eccentric phase, 1 second up and no stop in full elbow extension. We always do the maximum number of repetitions here.

Exercises for triceps with gums, kettles and dumbbells. Here, it is enough to straighten the arms in the elbow position above the head or with the elbow at the body. We can do the exercise by hooking the rubber on the top with a strong grip or holding the rubber under the feet and doing straightening.

The next exercise will be to bend the forearms in the slack, keeping the table lying on the ground. We put on the ground, grab the edge of the table or desk and make the pull up to the countertop. In this exercise, biceps and back muscles work.

Exercises for biceps with the use of gums, kettles and dumbbells. All exercises in which we will involve biceps will be performed by bending the forearms. Ideally with additional load.


  1. Domestic training – belly

The times where everyone performed the aerobic 6 Weider have long since passed. There are many more interesting exercises that we can do to strongly overtrain the stomach. Below is a list of all exercises that are worth trying if you are doing a home-training session.


Board (plank) – a very demanding exercise provided that the body is correctly positioned. We are standing in the front support, the body is based on the elbows and feet. We make sure that the position of the spine is neutral and the belly is tight. Shoulders are stapled while moving. Exercise can be done on time, and it’s difficult to add weight to your back.

Side board – a variation of the standard board, but in the side support position. The rules are the same as in the normal board. The main muscles involved here are abdominal oblique muscles.


Bird dog – exercise more stabilizing than the abdominal muscles, but also worth attention. It is alternating the straightening of the hand and legs in the position of a supported kneel.

Dead bug – alternate straightening of arms and legs lying on the back. The knees must be bent at an angle of 90 degrees in the initial position, and the lumbar spine must be glued to the ground.


Jandy’s stomach – a classic exercise for the abdominal muscles. It involves attaching legs so that they are immobile. We lie with legs slightly bent. The lumbar section adheres to the ground. Tighten the abdominal muscles by lifting the upper back, and then lift the whole body so that the back slightly torn off the ground. We do not move until the very end, we only stop the strongest tension of the abdominal muscles, and then we return to the starting position.

Russian twist – an exercise that involves putting the weight or hands from one side of the body to the other. We are standing in a position on the ground. Sitting on the buttocks, we lean back slightly and then lift our slightly bent legs. We start to translate the weight or hands from one side to the other. We make here the maximum number of repetitions with short breaks between sets.


  1. Domestic training – stretching

Stretching is an important element of training, so it is worth remembering and doing it regularly.

Stretching is best suited to existing problems with contractures or reduced range of motion. Then it will be the most effective. If we do not feel such problems or have not yet diagnosed them, we can use a ready mobilization program. It will not hurt us if we do it correctly.

Posted on: November 16, 2018

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