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 cellulite, without sacrificing comfort, you can opt for anti-cellulite clothing 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.

A pre-workout warm-up is a type of aerobic exercise that serves to recruit large muscle groups, activate the cardio-respiratory system, and increase body temperature to help prevent injury. Dedicate to pre-workout warm-up 10-15 minutes of home training. If you own an exercise 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 the pre-workout warm-up with your free body by running on the spot, hopping 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:

• Squat: standing, arms straight in front of you, legs slightly apart, bend at the knees as if you were sitting 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 with both legs, step back and repeat with the other leg. Do 3 sets of 15 reps;

• Forward lunges: Stand with your right arm outstretched to the side and lean against a wall. He sprints his left leg forward, holding it tight, 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. Repeat then with your right leg. Do 3 sets of 10 reps for each leg;

• Outer thigh exercise: on the floor or on a mat, on all fours, resting on your hands and knees, trying to keep your hands and hips always parallel to the floor. Raise the bent knee to hip level sideways (raising the whole leg like a single block of wood) and lower it down without letting it touch the ground. Repeat the exercise 15 times for 3 sets per leg;

• Exercise for glutes and back of thighs: same starting position as the previous exercise. Start with the leg raised a few inches off the floor. The knee is bent at a right angle and the foot is stretched. Lift and lower your thigh upwards in a single bar, keeping your knee always bent. 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 little with your feet pointing backwards and a little 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 with 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 toes in a squat position: Stand with your legs wide apart, toes turned out, hands on your hips. Bend in a squat position and lift your toes. After a few seconds he puts his 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 squat position: same starting position as previous exercise. Lift only your right heel, hold for an instant, then rest it on the ground. Repeat 8 times, then perform with the left. Repeat 3 sets of 8 per leg.

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

• Back Leg: Standing, step your left leg back with your heel on the ground. In the same time he bends his right knee, without making it slide forward: it is in line with the ankle. Hands on your hips, you have to feel the stretch especially on the back. Hold the position for 30 seconds, then switch legs;

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

• Stretch and relax: standing with legs together, exhaling bend the right knee and bring the heel towards the corresponding buttock. Hold the position for 30 seconds, relax 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. Stay in position 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 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. Bring up your flexed legs and cross your ankles. Exhaling, I twitch the abdomen to lift the sacrum off the ground without rocking with my legs. Keep a few seconds, then inhaling return to the starting position. Perform 2 sets of 20 reps.

Arm toning exercises to do at home

A total body toning workout program cannot fail to include arm exercises. Have two small weights (or two bottles of water) and fight the unsightly bat-winged 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, stretch your legs towards the back and keep the support only on your feet, while performing the bending on your arms. Repeat 15 times for 3 sets;

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

• Arms bent above the shoulders: standing, still holding weights, arms bent at shoulder height, hands looking forward. Extend your arms up as if you had to lift something up and then go back to shoulder height. 3 sets of 15 reps;

• Exercise for perfect triceps: standing with legs bent, shoulders on the same line, left arm resting at waist height. With weight in hand, raise your right arm, stretched out, as close to your ear as possible. Front palm. Without moving your elbow, flex your forearm behind your head, then stretch it out. The contracted abdomen will help you not to slip back with the upper torso. 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.