Even if you don't have time or desire to go to the gym, but you want to take care of your physical shape, a few minutes a day are enough to tone and firm your body thanks to some targeted exercises to do at home.

The gymnastics exercises to do at home proposed below do not require any particular equipment or preparation: 2 will be enough 1-2 kg weights (alternatively 2 bottles of water), a gym mat and a comfortable clothing that makes you feel at ease.

If your goal is to lose weight and fight blemishes such as orange peel skin, without sacrificing comfort, you can opt for clothing with FIR technology in Innergy® fabric such as the Nikita leggings by FGM04.

Pre-workout warm-up at home 

Before getting down to the actual exercises, divided according to the part of the body you are going to tone and firm, start your home workout with some pre-workout warm-up exercises.

Pre-workout warm-ups are a type of aerobic exercise that helps recruit large muscle groups, activate the cardio-respiratory system, and increase body temperature to help prevent injury. Spend 10-15 minutes of your home workout warming up. If you have a stationary bike or a treadmill This is the right time to dust them off and use them for warm-up exercises.

If you don't have them, don't worry! You can also do your pre-workout warm-up with your own body by running on the spot, doing some jumping jacks or going up and down a step.

To increase microcirculation and the amount of nutrients that reach the muscles, thus improving the performance of your home workout, apply the following to the area to be trained: Strong Pump Preworkout Cream by FGM04.

Exercises to tone legs, thighs and buttocks at home

After the pre-workout warm-up phase we get into the heart of the matter exercises we can do at home. Most effective exercises to do at home to tone legs, thighs and buttocks:

• Squats: standing, arms straight in front, legs slightly apart, bend at the knees as if to sit on a chair and return to the standing position. Repeat the exercise 15 times for 3 sets;

• Forward Lunges: Standing with hands on hips, step forward and bend over on both legs, step back and repeat with the other leg. Do 3 sets of 15 reps;

• Forward lunges: Stand with your right arm out to the side and lean against a wall. Swing your left leg forward, keeping it straight, 10 times in a row. Reverse the position and repeat with your right leg. Do 3 sets of 10 reps for each leg:

• Back swings: always leaning against the wall, swing your left leg back, 10 times trying to keep your torso upright. Then repeat with your right leg. Do 3 sets of 10 repetitions for each leg;

• Outer Thigh Exercise: On the floor or on a mat, on all fours, rest on your hands and knees, trying to keep your hands and hips parallel to the floor. Raise your bent knee laterally to hip height (raising your entire leg like a single block of wood) and lower it back down without letting it touch the floor. Repeat the exercise 15 times for 3 sets per leg;

• Gluteal and Back of Thigh Exercise: Same starting position as the previous exercise. Start with your leg raised a few inches from the floor. Your knee is bent at a right angle and your foot is straight. Raise and lower your thigh in one motion, keeping your knee bent at all times. Repeat 15 times per leg for 3 sets.

Exercises to tone your calves at home

To tone your calves there is nothing better than jogging, which can also be done while standing still, running on the spot, a bit with your feet back and a bit with your knees raised forward. Some useful exercises to do at home to tone your calves are the following:

• Up and down on tiptoe: Standing, legs together, hands on hips, lift your heels and go up and down on tiptoe, first holding the position for a few seconds (the first 10 times), then quickly (another 20 times). Do 3 complete sets of 30 repetitions of the exercise; 

• Up and down on your toes in a squat position: start standing with your legs wide apart, your toes turned outward, hands on your hips. Bend into a squat position and lift your toes. After a few seconds, put your heels back on the ground, one after the other. Repeat the exercise 8 times for 3 sets;

• Up and down on one toe at a time in a squat position: same starting position as the previous exercise. Lift only the right heel, hold for a moment, then put it back on the ground. Repeat 8 times, then repeat with the left. Repeat 3 sets of 8 for each leg.

You can follow the jogging and the calf toning exercises from some stretching exercises to lengthen and loosen the muscles:

• Leg Back: Standing, bring your left leg back with your heel on the ground. At the same time, bend your right knee, without sliding it forward: it is in line with your ankle. Hands on your hips, you should feel the stretch especially in the back. Hold for 30 seconds, then switch legs;

• Crossed legs: standing, cross your right leg over your left, with your feet close together. Bend your torso forward, trying to touch your toes with your fingers (never force the movement, stretch as much as possible). Hold the position for 30 seconds, then switch legs and repeat the exercise;

• Stretch and relax: standing, legs together, exhaling bend the right knee and bring the heel towards the corresponding glute. Hold the position for 30 seconds, stretch and then repeat with the other leg;  

• Full body stretch: sitting on the floor or on a mat, legs together, pull your belly in, rounding your back and reach forward with your hands trying to touch your toes. Hold for 30 seconds.

Abdominal toning exercises to do at home

Abdominal toning exercises are also the easiest to do at home and give excellent results, here are the best ones:

• Abs: Supine, lying on the floor with your back on the floor, with your knees bent (feet on the floor), hands behind your neck, lift your shoulders bringing your chest towards your knees. Repeat 3 sets of 15;

• Oblique abdominals: same position as the previous exercise, lift your chest bringing your right elbow towards your left knee for 15 times and then repeat on the other side. Do 3 sets of 15 per side;

• Reverse Crunch: Lying on your back, arms at your sides, palms on the floor, head supported. Raise your bent legs and cross your ankles. Exhaling, contract your core to lift your sacrum off the floor without swinging your legs. Hold for a few seconds, then inhale and return to the starting position. Perform 2 sets of 20 repetitions.

Arm toning exercises to do at home

A total body toning workout program cannot fail to include arm exercises. Equip yourself with two small weights (or two bottles of water) and fight those unsightly batwing arms. The best exercises to tone your arms, but also your chest and shoulders, to do at home are:

• Push-ups: the “soft” version of this exercise involves kneeling on the floor on all fours and bending your arms, bringing your chest close to the floor. If you are already trained, extend your legs backwards and maintain support only on your feet, while performing the push-ups. Repeat 15 times for 3 sets;

• Arms bending forward: arms at your sides, grip the dumbbells and bend both arms forward while rotating the wrist inward. 3 sets of 15 reps;

• Arms that bend above the shoulders: standing, still holding the dumbbells, arms bent at shoulder height, hands facing forward. Extend your arms upwards as if you were going to lift something and then return to shoulder height. 3 sets of 15 repetitions; 

• Perfect triceps exercise: standing with legs bent, shoulders in line, left arm resting at waist height. With the weight in your hand, raise your right arm, straight, as close to your ear as possible. Palm facing forward. Without moving your elbow, bend your forearm behind your head, then straighten it. A tight core will help keep your upper body from sliding backwards. Repeat 15 times per side for 3 sets.

Your mini home fitness program is complete! 

Thanks to these simple exercises, to be done at least 3 times a week, you will be able to maintain a toned and firm body even without special equipment and training in complete relaxation within the four walls of your home.