How to Do Zero Figure Exercise at Home: The Best 6 Exercises!

How to Do Zero Figure Exercise at Home? Zero figure is a series of exercises that produces the same result as the sitting squat or lunge but requires no equipment.

You can do it in your home with just an empty chair. The zero figures are also called “flailing” because your arms will be flailing to keep balance and control throughout the workout. They work leg muscles, strengthen your core, and help to sculpt the upper body.

Zero Figure Exercise At Home
Zero Figure Exercise At Home

What Is Zero Size Exercise?

The zero-figure exercises are also called the “high-intensity workout” because your muscles will get a good beating in a short period.

It is like the lunge exercise that we do while working out at the gym, but you don’t need any equipment to do it and can perform most of these routines right at home.

Zero Figure Workout

The zero-figure exercise is excellent for strengthening muscles in your upper and lower body, as well as improving your balance. The muscles exercised during this activity include the gluteus maximus (your backside), hamstrings, quadriceps, core muscles, arms (biceps and triceps), shoulder girdle, the core and the buttocks.

The zero-figure exercise also increases your stamina because of the high-intensity workout that it provides and burning calories during your time doing it. Zero-figure exercises can be done as a standalone activity or as part of another fitness program.

Typical Zero Figure Workout Routine for Beginners

For beginners, I recommend this routine to get used to doing the zero-figure exercises. Repeat each exercise for about 15 seconds without stopping until you’ve completed the entire routine, i.e., 10 pushups, 20 squats, 30 flails, etc.


This is an upper-body workout that works your pectoral region and arm muscles while also strengthening your core. Keep your stomach firm to support your spine during this exercise.


The squat is a lower body workout that works the thighs, buttocks, and calves while also exercising other muscles in the legs. Keep your head up straight, looking forward at all times when you do this routine.

Spine twists

Spine Twists is another upper body workout that strengthens the abdominal area as well as the arms.

Side benders

Side Benders is an amazing core workout that targets places where you may have excess fat or flabby skin around the waistline, buttocks, hips, and thighs.

It will also help you build muscle in these areas and relax tense neck and shoulder muscles after long hours of working on a computer screen (or reading).

Size Zero Diet Plan

While the size zero diet has no specific foods that you should eat, it has certain important components. The most important ones are proper nutrition and hydration, which can be achieved by eating a healthy mix of all foods.

What to Avoid?

Processed Foods The diet plan also recommends avoiding processed foods as much as possible to avoid added sugar or artificial ingredients in your food. Carbohydrates are found naturally in rice and other grains like wheat, quinoa, barley, etc.

But these carbs need to be eaten when they’re not cooked heavily with sauces and seasonings or after being reheated many times. This is because complex carbohydrates contain fewer calories than their simpler counterparts (sugar) but more nutritional value.

What to Eat?

Foods and Drinks with Lots of Calories The size zero diet does recommend using calorie booster drinks or foods that will help you add more calories to your diet. One example is chocolate (dark and white), which contains theobromine. This chemical compound acts as an antibiotic to aid digestion.

It also has stimulants like caffeine to keep you awake when you’re feeling drowsy throughout the day. Dark chocolate is high in antioxidants as well as Vitamin C, which helps prevent scurvy during long periods without eating food (when no fruits and vegetables are available).

Eat Fresh Fruits
Eat Fresh Fruits

Foods with lots of calories include fresh fruit platters because they contain natural sugar along with vitamin C for better absorption of nutrients from other foods in your diet.

Other calorie-rich snacks include energy bars that are high in protein as well as fat to give you long-lasting energy until you eat your next meal. These kinds of foods and drinks should comprise at least 50 percent of your diet if you want to lose excess weight quickly. 

What to Drink?

You need to drink lots of water for the size zero diet during the day. So that you’ll stay hydrated and avoid constipation, which can cause health problems like migraines or diarrhea when they become chronic.

Other healthy fluids that you can drink include coconut water, milk, orange juice (not from concentrate), soy milk, or tea. Coffee is not recommended because its caffeine content may stimulate hunger pangs in your stomach when they’re not necessary.

Drink Coconut Water
Drink Coconut Water

Alcohol is also a no-no because it contains empty calories absorbed into your bloodstream rapidly, nearly as fast as pure sugar. Avoiding both of these drinks will keep you on track with the size zero diet’s weight loss plan.

My Final Opinion This diet has many food options to choose from and plenty of suggestions for keeping your metabolism high while losing excess fat quickly. While some people may find the 50 percent calorie suggestion too extreme.

Others who need to shed pounds quickly can use this program to see their goals met faster than expected. You’ll feel much healthier overall if you follow this diet diligently and avoid processed foods as much as possible. Otherwise, you could become unhealthy in a short period.

How to Do Zero Figure Exercise at Home

1. Stand with your feet hip-width apart. Keep your back in a neutral position as you slowly bend forward. Do not arch your back or tuck your pelvis. Bend until you feel tension on the backs of your legs without any pressure on your knees (or as far as you can go safely).

2. Continue slowly kneeling while reaching for the floor in front of you with both hands. This provides support but if you are looking to maximize your balance and get the full core workout. You need to consider using a chair or other stable object instead of your hands.

3. Keep your back flat as you bend forward until you are almost standing up. Maintain a sense of tension on the backs of your legs without pressure or discomfort in your knees.

4. Slowly raise yourself back up by extending through your hips and reaching toward the floor again with both hands. Again, you may support yourself in this position with a chair if preferred rather than using your hands to make it a full core workout.

How To Do Zero Figure Exercise At Home
How To Do Zero Figure Exercise At Home

5. Repeat steps three and four slowly for as many reps as you desire, but no more than 12 to 15 per set is recommended for your first time trying zero figures.

6. Rest for 30 seconds between sets. You may do the same exercises with the opposite leg forward or alternate this one by doing step three on one side. And step four on the other side in sequence instead of both moves at once. This will work both sides evenly to have an equal level of strength when doing regular squats or lunges later on in training if desired.

In case you were wondering why flailing is part of the name, consider how much effort it takes to keep your balance during these workouts! Keep them up, and you will be steady on your feet in no time.

The Bottom Line

If you’ve been looking for a way to work out at home, I hope this article has given you some ideas. There are so many benefits of exercise that it should be incorporated into your life as much as possible.

Exercise is good not only for physical health but also mental and emotional well-being too! What types of exercises do you like? Do any of these seem appealing to try? Let me know in the comments below if there’s anything else I can answer about working out from home.

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