7 Strength Training Exercises to do without Equipment

Not a gym rat? Well, don’t worry, you can get the gym to your home and get on with your fitness regime! Combine a few bodyweight exercises and it is a simple way to improve your strength, balance, and flexibility without fancy machinery or extra equipment. These exercises are compound moves that work on multiple muscle group, right from your legs and shoulders to your glutes and abs.

Well, to say strength training exercises are only good for fat loss would be undermining its importance, It has multiple benefits for your heart, your balance, making your bones strong, plus making you look all svelte and sexy! Research has scores of good things to say about strength training! So, wouldn’t you love to add this research-backed fitness regime to your routine?

So, what is strength training actually? Also, known as resistance training or weight training it is a physical activity that gives a boost to your muscular strength by working on specific muscles or muscle groups against some external resistance or force. The external force can come as weight machines, dumbbells, and resistance bands kettlebells and so on or you can exercise with your own body weight. You can start with lower weights and gradually move towards loading on higher weights.

Many people, especially women are scared of strength training thinking they would get overly muscled resembling a body-builder. That’s so untrue, in fact, regular strength training has the capacity to prevent natural bone loss and build natural lean mass and halt the signs of muscle loss as you grow older.

Strength training workouts are for everyone and sooner we accept this simple fact the better. It is good for people, and great for people with specific health conditions such as arthritis, obesity and heart disorders.  Most fitness experts would advise you to include muscle-strengthening workouts at least twice a week. You can target specific muscle groups such as back, hips, legs, abdomen, chest, shoulders, and arms). Here are the best strength Training workouts for you.

Strength Training Workouts – Full Body Workouts to Get Lean Fast

While getting lean is on the anvil the other more important aim is certainly to get fitter and healthier, bring you’re a game and working hard today to reap the benefits tomorrow. The following workouts will work most of your muscles.

Full Body Workouts

  1. Inchworm

It’s a full body workout and works your chest, arms, lower back, upper back, and abs and increase your balance and stability.

Stand straight keeping your legs straight and drop your fingertips to touch the floor. Now, slowly lower the torso toward the floor, and then use your hands to walk forward. Once you reach the push-up position, walk back your hands to greet your legs. 4-6 reps at the most and you are good to go!

  1. Tuck Jump

Tuck jumps are a great body-weight move and are a part of most HIIT or high-intensity movements as they burn an insane number of calories in very less time. A great exercise for your lower body.

Stand and bend your knees slightly, jump up high by bringing your knees in toward the chest and extend your arms straight out. Land on to the ground with your knees bent and quickly jump again.

  1. Bear Crawl

Bear crawls are a great way to strengthen and improve endurance in your shoulders, arms, and chest and it also increases your core functionality and stability. It works your serratus anterior.

Start with your hands and knees and rise up to your toes, bracing your core all the while and gradually reach forward with your right arm and right knee, followed by your left side. Continue for 8-10 reps.

  1. Mountain Climber

Mountain Climbers are a fabulous workout that accelerates your heart rate up and works each and every muscle group in the body. The muscles it works are the following biceps, triceps, deltoids, chest, abdominals, obliques, quads, hip abductors, and hamstrings.

Drop down to a plank like a stance and bring your left foot near your chest and straighten out the right leg. Keep your hands on the ground and keeping your core tight, continue to switch your legs fast. Keep your hands right below your shoulders.

  1. Wall Sit

Wall sitting should be an integral part of your strength training workouts as it builds isometric strength and improves your endurance power for your calves, glutes, quadriceps, adductor muscles and hamstrings. This is a tailor-made move for sports people.

Sit without a chair. Seems difficult? You can nail it, here’s how to, move your back down a wall until your thighs run parallel to the ground, keeping your knees right above the ankles and your back straight. Maintain this form for 60 seconds per set. Add a punch to this workout by adding bicep curls.

  1. Lunge

Lunges work your quadriceps and work a number of muscle groups such as calves, glutes, hamstrings, and your core muscles, helping you tone your lower body. They are also great for your back as you need to keep your posture erect throughout this exercise.

Stand straight keeping your hands on the hips and your feet should be hip distance apart. The first step is putting your leg forward and gradually lower your body until your left knee kisses the floor and is bent at least 90 degrees. Return back to the starting position and repeat on the other side.

  1. Bulgarian Split Squat

The Bulgarian split squat is a great way to build single-leg strength, and also add lower-body mass, giving a great fillip to hip mobility.

Place the toes of your right foot on a support such as a box, bench, stair or chair, keeping your left leg straight. Ensure that your left foot is out so when you lower your hips, your knee lies directly over your ankle. Bend your left knee, bracing your right glute and bring your lower body towards the ground. Plant your left heel into the ground and straighten your left knee, thus completing one rep. Do 15 reps on each leg.

So, your strength training program begins right here, right now! What are you waiting for, let’s begin!

 

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