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04 Exercises on How to Get an Attractive Body At Home Without Equipment in 21 days [With Videos]

Everyone wants to look attractive and tempting. All of us want a toned and sexy body without putting in any kind of effort. So as a general rule and pressure of our surroundings to look beautiful with the figure is getting more and more day by day. The chubby people have heard every time these kinds of questions and comments based on their body like; why are you not losing weight? Why are you eating too much? Don’t eat! You are not fitting in such dresses! Just look at your thighs and cheeks! Etc etc.

Everything takes time. Nothing is going to happen magically. Believe in yourself, avoid what people say. If you think that you can’t lose weight and get an attractive body at home without equipment then you are mistaken. Lazy people, people having medical issues and people who rely only on junk are facing difficulties to get an attractive body at home without equipment.

**Get an attractive body at home without equipment**

Wasting money in gyms and equipment is just a kind of satisfaction if you are not energetic and able to control your desires you can’t get an attractive body. The best equipment you have is in your home which is your own BODY. Utilize your body as equipment that helps to burn calories fast and toned your body to get desirable results soon. Home toning workouts are the best to get an attractive body.

Warm-up

We first need to do warm-up exercises in our body to facilitate further fat-burning processes. You need to warm up for at least 10 mins to start up your home toning workout.

Here is the question arise why warm-up exercises? So basically warm-up exercise is an important part of a home toning workout and even any kind of workout to get a fast heart rate, elevate oxygen uptake, and increase your body temperature which will facilitate the fat-burning processes.

Video reference

Following are the warm-up exercises are;

Note: Follow all the warm-up exercises for 30 secs each with 10 secs for transition in between. It will help prepare your body

Front and back circles

Steps:

Stand straight
Extend your legs
Rotate your arms (one forward and one backward)
Draw a big circle

Round the world

Steps:

Stand straight
Extend your legs
Now straight your hands
Rotate your hands in a circular motion clockwise 15 secs and anticlockwise 15 secs

High knee butt kick

Steps:

Stand straight
Jump with your legs
Touch knees with hands forward while jumping
Touch your toes with your hands while jumping

Open chest twist

Steps:

Stand straight
Extend your legs
Extend both the hands
Open up your chest
Touch your right hand to left
Touch your left hand to the right

Sump shoulder dip

Steps:

Extend your legs
Put both the hands-on knee and bent
Bent the right shoulder towards the left knee level
Bent the left shoulder towards the right knee level
Don’t lose your neck

Kick and circle

Steps:

Stand straight
Extend your legs
Place both the hands-on backward of the head
Rotate your right leg then touch the right toe with your left hand
Rotate your left leg then touch the left toe with your right hand
The opposite hand will remain on the head
Follow it for 30 secs left and 30 secs right

Extend and twist

Steps:

Make sit position
Place both the hands-on toes
Extend your legs while touching the toe
Come down to the sit position reach your arm up
Twist your torso as much as possible

Half lunge twist

Steps:

Stand straight
Forward your right leg and bending your left leg and twist towards the right side
The same goes for the left leg; forward your left leg and bending your right leg and twist towards the left side

Jumping jacks

Steps:

Stand straight
Extend legs
Extend hands
Jump and move your hands and legs in and out

Inchworm

Steps:

Bent yourself
Walk your hands forward
Get down to the floor
Push your torso up
You will feel a stretch in your abs
Then hip up
Walk your hand back to the feet

Side twist

Steps:

Bent on knees
Place your hand on the floor straightly
Place the opposite hand on the backside of the head
Then twist with the help of a hand up and down
Make the balance with the help opposite hand on the floor

High plank sit back

Steps:

Straight your body on the toe
Hands-on floor
Come on high plank core and abs tight
Moving head to knee and vice versa

Lizard lunge reach

Steps:

Bent left knee on the floor
Extend right leg
Bent your upper body forwardly
Twist your torso expand your arm up
Change side after 15 secs

Face up the walk

Steps:

Lie down
Place hand straightly at the backside
Lift up torso
Bent knees
Keep your hip higher throughout the whole exercise
Move forward and backward with legs

Leg workouts

Leg workouts are important to tone up your thighs, calves and slim your legs. If you want tempting legs then you must try out this leg workout. Do it for 30 secs with 10 secs rest in between.

Video reference

Outer leg lift+circle

Steps:

Lie on your right side
Bent your right leg on the floor
Left leg straight and up and down
Do leg lift for 15 secs after that shift to leg circle. This will engage your rights and produce a slow burn.
Follow this for the opposite side as well

Ballet lift

Steps:

Lie on your right side
The right leg will remain on the floor
Extend your left leg and do up and down motion in a much bigger movement
Raise it high as you can
Follow this for the opposite side as well

Bottom leg lift

Steps:

Lie on your right side
Support your torso up by the right elbow
Right leg straight on the floor
Cross left leg over planting it in front working your inner right side to lift right leg up and down
You will feel a real burn
Follow this for the opposite side as well

Glute bridge hold

Steps:

Lie on your back
Kness bent
Lift your hips up and hold
Squeeze your booty hard and lift it as high as possible
Forming one straight line from knees, hips to shoulder

Donkey pulses

Steps:

Get into all fours
Extend your right leg through the back
Lift it off the floor
Squeeze your booty to raise your right leg up and down
Keep it straight for the whole time
Focus on using your whole leg for each lift instead of swinging with your lower back
Follow it for the opposite side as well

Squat+front lunge

Steps:

Stand straight
Hands in front
Extend your legs
Chest up
Squat down by sending your foot back until the thighs are parallel to the floor
Come up and step 1 leg to the front into a lunge position
Make 90-degree angle
Step back and sink into squat and lunge with the other side

Sidekicks

Steps:

Hold your fist off your chest
Lift and kick one leg as hard as you can

In+out squat

Steps:

Stand straight with feet together
Sit your butt back into your squat
Come up step one leg out
This is alternate between in and out squat
Each squat is lower outside until it is parallel to the floor

Reverse lunge pulses + knee raise

Steps:

Keep your hands in front
Take a big step back into a reverse lunge
Do 2 pulses
Try to fat like upwards into a knee raise
Touching your hands
Do it for 15 secs and then switch sides
The key here is to maintain your balance

Sumo squats pulses

Steps:

wide your feets
Chest up
Squats out until side to parallel to the floor
Start pulsing up and down without standing back

Sumo squat hold

Steps:

Get into sumo squats
But this time we are not pulsing
Just hold it for 30 secs
The burn is insane

Abs workout

These exercises will work every part f the belly area. It will be an intense workout but if you want a small waist and curve in your belly then you must follow these abs workout. Do this abs workout every 45 secs.

Video reference

Ab bike

Steps:

Lie down on the floor
Crunch your abs to bring your opposite elbow and knee together
Do it alternately
Suck in your belly to press your back flat on the floor

Crunch kick

Steps:

Sit in a V position with only your hip on the floor
Extend your legs lower to the ground as you lean backward
Holding your knees tight
Bring your knees close to your chest again in a narrow V

Crunch

Steps:

Lie down on the floor
Crunch your abs to curl up as high as possible
Hold it for few seconds as you squeezing your abs hard
Lower down and repeat
Maintain slow and control

Round plank climber and steps

Steps:

Suck in your belly into round plank
Crunch your abs as you bring one knee in towards your chest for the climber
Follow it by stepping your feet out one at a time
Keep your core tight throughout the exercise

Windmill

Steps:

Lie down on the floor
Abs tight
Bring your legs straight together from one side to another
Drawing a big rainbow

Straight leg chop

Steps:

Lie flat on the ground
Hands above your head
Crunch your abs to lift your whole upper torso to setting with a twist
Tapping your hands to the side next to your legs alternately

Crunch kick up and down

Steps:

Lie on the floor with hips
Hands below your hips
Lift your legs up and down
Crunch the abs tightly

Plank circle

Steps:

Get into a high plank with help of hands
Legs are extended
Being your knee towards your chest
Join a circle as you squeeze and crunch your abs
Repeat right side for 22 secs and switch to another leg

Hollow leg drop

Steps:

Lie down on the floor
Suck in your belly
Press your back on the floor
Shoulders off the ground
Legs up towards the sky
Lower one leg at a time

Reverse angle

Steps:

Lie down on the floor
Work your abs to lift your legs and hip up towards the sky
One leg bent and one leg straight
Hold it for a sec
Do it alternately
This is the last exercise and effective abs workout to small your waist

Arms, back, and chest workout

This is an ultimate upper body workout without any equipment to slim up your back, arms, and chest. If you are ready for the arms, back, and chest workout then let’s go. Do all the exercises for 30 secs.

Video reference

Chest fly

Steps:

Lean down
Open your chest while squeezing your back for each rep

High plank walk

Steps:

Come to higher plank position
Head to heal in one straight line
Tight your core
Walk your hands forward as far out as possible
Back to the starting position.

Back squeeze

Steps:

Lie down on prone position on the floor
Foot off the floor
Pull your elbow backward
Lift your torso up as high as you can
Squeeze your shoulder hard

Wide knee push up

Steps;

Lie down in the prone position
Hands wide apart
Tight your abs
Bend your elbows at least 90-degree angle
Head to the knee is in one straight line
The hip is not popping out

Back lift

Steps:

Same as back squeeze
Legs off the ground
Squeeze your back
Lift your torso up as high as possible for each rep

Plank rotation shoulder tap

Steps:

Come to high plank position
Rotate to side plank
Return to high plank
Tap your opposite shoulder
Tight your abs
- Switch arms after 15 secs

Back circle (swimming like)

Steps:

Lift your legs
Squeeze your back and shoulder
Brig your arm backward to draw the circle

Wide arm plank

Steps:

Hands wide apart
Fingers pointing outward
Tight your abs and core
Hold it

Superman hold

Steps:

Lift arms and legs off the ground
Lift as high as possible
Feel the burn in your back
Try to hold it for 30 secs

The single-leg push up

Steps:

Hands and shoulder-width apart
One leg off the ground
Lower your torso by bending your elbows at least 90 degree
Switch legs after 15 secs

Chest and back squeeze

Steps:

Down on your knees
Extend your arms forward
Squeeze your back when you bring your arms back

Chest fly 3 ways

Steps:

Down on your knees
Open up your chest
Squeeze your back

Takeaway

When it comes to losing weight at home exercises without any equipment we know it sounds something surprising like how can we transform our bodies at home. Don’t worry we have mentioned all the workouts like legs workout, abs workout, warm-up workout, and arms, shoulder, and chest workout. Just stay motivated all the time, everything takes time! Don’t lose hope and your confidence. We are sure one day you will fit in your desire outfit. Follow these home toning workouts daily to get results in just 20 days.

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