8 Strength-Building Exercises That Don’t Require Lifting Weights

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You probably know the importance of an exercise routine for your physical and mental health, and you may even stick to it during the week.But do you incorporate strength training into your workout program, or is it just cardio?

If you fall into the latter category, then it’s time to start strength training because cardio can only get you so far.You need strength training to maintain muscle mass and flexibility.This is especially important as you age, as men and women lose about 10% of their muscle mass every decade starting in their 30s.This doesn’t mean you have to learn how to bench press or even pick up a set of dumbbells.Instead, you can simply utilize your body weight.

The variety of workouts that can be done using just bodyweight is endless.Most movements require the involvement of multiple muscle groups, which is an effective way to increase calorie burn and improve overall strength.

Everyone from beginners to professional athletes weight train.

These exercises allow you to focus more on movement patterns rather than moving the loads imposed on you.This also helps create neuromuscular connections in the body.The brain tells the body to move and it performs the movement by recruiting muscle fibers.The more often you do these exercises, the more memory these muscle fibers gain, which helps refine your physique and prevent injuries when you decide to start weightlifting strength training.

Without lifting weights, you can build a foundation with less risk of injury and less stress on your joints.

Sit against the wall

Muscle targets: quadriceps, gluteus maximus and core muscles

Instructions:

  • Stand flat against the wall.
  • Slide down the wall with your knees at a 90-degree angle, keeping your ankles directly below your knees.(Imagine you are sitting in an imaginary chair.)
  • Hold for 30 seconds, then repeat for two or three sets.

Press-up (physical exercise)

Muscle targets: chest, triceps and core

Instructions:

  • Start in a high plank position with your hands directly under your shoulders.
  • Slowly move downward, trying to keep your elbows at a 45-degree angle.
  • Elbows should point behind you, not outward.Mobilize your core and gluteal muscles to keep your back straight.When you’ve lowered your body as far as you can, slowly raise your body back up to the starting high plank press.
  • Aim to perform two to three sets of five to ten repetitions each.

Sit-up (physical exercise)

Muscle target: your core

Instructions:

  • Start by lying flat on your back with knees bent and feet flat on the floor.
  • Cross your arms in front of you and squeeze your core muscles to sit up.
  • Continue to squeeze your core as you slowly sit down (so you don’t fall over).
  • Do two to three sets of 10 reps each.

Squat (exercise)

Muscle targets: quads, gluteus maximus, hamstrings and core muscles

Instructions:

  • Start with your feet slightly wider than hip width apart.
  • Tighten your glutes to engage your core muscles.Begin to lower your hips as if you were sitting in a chair.Keep your knees straight and in front of your body.
  • Rise from the chair position and return to the standing position.
  • Do three sets of 10 to 20 reps each.

Hip bridge

Muscles targeted: hamstrings, glutes, core and quads

Instructions:

  • Lie on your back with knees bent and feet flat on the floor.Make sure your heels are a few inches from your buttocks and your arms are at your sides.
  • Tighten your glutes to mobilize your core muscles and use the backs of your feet to power your hips upward into a bridge position.
  • Make sure your body forms a straight line from your shoulders to your knees, squeeze your glutes at the top, then slowly lower your hips.
  • Do three sets of 15 to 25 reps each.

Hand relaxation push-ups

Muscle targets: chest, shoulders, triceps and core muscles

Instructions:

  • Begin by lying flat on your back with your chest and stomach pressed to the floor and your hands under your shoulders with your thumbs in a straight line with your armpits.
  • Bend your toes down and lower your chin slightly toward your chest while flexing your hips down to mobilize your core muscles and push your body into a high plank position.
  • Slowly lower your body back down to the starting position with your chest and abdomen on the floor.
  • Release your hands as you lie on the floor, then lower them back to the starting position.
  • Do three sets of five to ten reps each.

Bobbi Jump

Muscles targeted: legs, chest, arms, shoulders, glutes and core

Instructions:

  • Start in a standing position.
  • Place your hands on the floor and jump or move your feet back to a high plank position.Then, quickly lower your chest to the floor.
  • Press back into a high plank press, jump or move your feet inward to stand, and finally jump up.
  • Do three sets of five to fifteen reps each.

Dead bug

Muscle targets: abdominal obliques, core and pelvic floor

Instructions:

  • Lie on your back with feet up and knees bent into a tabletop position (90 degree bend).
  • Reach your arms over your head and chest, tuck your hips in and lower your chest to mobilize your core muscles and rotate your pelvis upward.Make sure your back is flat on the floor at all times.
  • From this position, extend one leg at a time, lowering it to the ground but not touching the floor, then return the leg to the starting position.
  • Perform 6 to 12 reps on each leg for 3 sets.