Strength Training Without Weights

You don't need to go to a gym to strengthen your body. There are a large number of strength training exercises which can be done at the comfort of your own home. When anything is possible at home, it comes with an additional benefit of being able to be done anytime. This means that you do not need to force yourself to follow a particular timing to exercise. You can exercise in the morning, evening, or practically anytime. However, to get the best possible result, you need to perform these exercises early in the morning before eating anything.

Focusing back on your comfort and ease, you don't need to have weights for strength training. There are strength training exercises which makes use of your own body weight. The list of such strength training without weights exercises is very long. Following are some of the common examples along with instructions on their execution.

Strength Training Exercises Without Weights

Supine Pull-ups
Supine pull-ups involves the major muscles of the back, shoulders, and biceps. To perform it, you need two chairs and a heavy broom handle to use as a pole. Lay your body underneath a low bar with your back touching the floor. Grab the bar with an overhand grip. Pull it up and then lower it down. Perform it for a count of 6-8.

Abdominal Crunches
Lay your body down on the floor. Bend the knees at a right angle and your hips at a 45 degree angle. You can either cross your arms over your chest or place them at the back of your neck. Press your heels down and release the pressure as you crunch up. Simultaneously, press your lower back onto the floor. The purpose here is to reduce the gap between your ribcage and the pelvis. It is a short movement. Do this exercise for a count of 10 in the beginning. Gradually increase the number of repetitions with time.

One Legged Squats
Stand upright about an arm's length away from a wall. The wall should be on your left side. Extend your left arm out towards the wall and place your palm on it. Keep the arm straight and at shoulder height. Move the right foot to its side. Bend the left leg back. Keep your body straight and lower it until the right knee is close to the ground. You may give support to your body by leaning against the wall. Come back to the starting position in a controlled manner. Repeat the given exercise to a count of 8-10.

Lunges
Stand erect on the floor with your head held high. Move your left foot to the front as much as comfortably possible. Allow the rear knee to sink till it almost touches the floor. Now, make a turn smoothly to push back up to standing. Perform the exercise described here to a count of 15 with one leg. Do it again to the same number of repetitions with the other leg.

Supine Biceps Pull-up
Take two chairs and a heavy broom handle to act as a pole. Lay your body underneath a low bar with your back touching the floor. Grab the bar with the palms facing towards you. Place the hands at shoulder width distance. Keep your body straight and pull your body up till your chin comes above the bar. Both the motions should be done simultaneously. You will feel a stretch in your biceps. Try to keep the rest of your body in a relaxed state.

It is impossible to enhance strength without eating the right and required food. Hence, follow a healthy diet to assist in the strength training without weights exercises. It will work wonders on your body. Also, do these exercises in a correct manner. Always warm up your body well. The simplest way to warm up is either climb stairs or walk for 5-10 minutes. Performing the strength training exercises without weights, with cardiovascular exercises will get you desired results. At last, set realistic goals that you can comfortably achieve in a given time period.