Step one. Power exercises with your own weight
If you set a goal to achieve relief without going to the gym, it does not mean that you need to equip the gym at home. A full complex of strength exercises can be performed without equipment, with its minimal set or using improvised means, as well as working with your own weight. Exercises that are available for home training without equipment:
You can continue the list yourself, depending on your needs and flight of fancy.
Push-ups are an exercise that can be performed almost anywhere, and they involve almost all muscle groups. Do push-ups daily, with the number of repetitions and sets at the start depending on your level of training, but try to increase the load by at least one rep every day. In a few weeks you will find that it is not difficult for you to do many times as many reps or sets. Vary the load by changing the supporting points - put your hands wider or narrower, do push-ups on fingers or fists, on one hand in turns. Thus you will not only diversify the exercise, but also engage different muscle groups, which will allow you to get the result faster.
Pull-ups allow you to achieve impressive results in obtaining the relief of the back and biceps. A variety of grips, increasing the number of repetitions and approaches will lead you to success in the shortest possible time.
Cycling in the air is an exercise for abs. Lying on your back and keeping your hands behind your head perform movements with knees bent at right angles as if you were pedaling a bicycle. Reach out alternately with your left elbow to your right knee, twisting your oblique abs in addition. Proper technique is extremely important in this exercise, not the number of repetitions, and there are no breaks between them.
Squats help to give a rounded shape to the buttocks and strengthen the relief of the leg muscles from thigh to shin. If you use weights, the effect will increase. Do not get upset if you do not have a barbell or heavy enough dumbbells at home - you can use water bottles for this purpose. The main thing is to be careful and keep your back straight, so as not to hurt your lower back.
The plank is a universal exercise that involves the whole body from head to toe. Increase the time of holding the position, change the fulcrum - stand on your elbows or outstretched arms, on your knees, try to hold on to one arm or leg, lift alternately the opposite arm and leg. All this will work your abs, back, legs, arms, and stabilizer muscles, necessary for keeping balance, in the most effective way. In addition, static tension is a direct way to increase muscle mass.
Muscles increase not only due to strength training on isolated muscle groups, but also in moments of general physical activity. Therefore, try to be as mobile as possible throughout your free time.