You might be thinking you need to join the gym if you want to train your whole body and tone up, or even build muscle, but that’s not necessarily the case.
If you’re after a balanced workout, you don’t need weights or gym equipment at all. Isolating certain muscle groups and using weights may work for sculpting your body to a desired shape, but it can lead to unbalanced body development such as big arms and chest with a small back and legs.
You can use weights and gym equipment and still develop your body in a balanced way, but it isn’t necessary unless you want to get really huge. Your body is heavy enough to act as a weight on its own, and this guide will show you how to use this method.
Push-ups are one of the basic gym-free exercises you can do. They will strengthen your arms, chest, back, abdomen, and even legs, if done correctly. The advantage to doing push-ups as opposed to bench pressing is that you need to hold your body rigid, so it works out your whole body.
You can even up the ante and do them on your fingers, once you gain the strength, and make it into a more cardio intensive workout by pushing yourself off the ground, and once you’re fairly advanced with it, you can clap your hands together while in the air for an extra challenge.
Once you’ve reached this stage, you will have true full-body strength that not many weight lifters achieve.
Push-ups will strengthen the front of your body, so to balance it out, you can try the following exercise: lie on your belly (using a foam mat will make it more comfortable) and stretch your arms above your head.
Raise your arms and legs off the ground as high as you can, and repeat. This will strengthen your back, buttocks, shoulders, and legs. Keep your legs apart so they work harder.
Aim to be able to do as many of these as you can push-ups, and your back should become strong at the same pace as your front.
Everyone knows about squats, but if you want to give your lower body the ultimate workout, try this: from a squatting position, staying as low as you can, walk (it’s actually more of a waddle) circuits around your house.
You’ll find this is hard to do at all, at first, because it’s using muscle groups you don’t normally use. You’ll find you have to sway to be able to place one foot in front of the other, as you’re so low to the ground.
This exercise is one of the hardest I know of, but if you do it regularly, you’ll have a lower body of steel (not to mention a hard core – no pun intended).
Speaking of hard-core, here’s one more challenge to top off your full body workout. Using a wall to stabilise yourself, do a handstand (leaning your back against the wall).
Once you’re up, keeping your back and legs vertically against the wall, bend your arms slightly and lower yourself down as far as your strength will allow (you have to be careful with this one as to avoid injury) and push yourself back up.
Go gently at first, and slowly build up the reps over time.
Easy Does It
With all these exercises, the key is gently at first. It’s very easy to pull a muscle or tendon, and these kinds of injuries can take a long time to heal. Err on the side of caution.
Even with the push-ups you might want to start with resting your knees on the ground so there’s less weight on your arms.
As you can see, there’s a lot you can do without weights, and it can actually be more challenging. If you persevere, you will gain extreme full-body strength and tone – and if you’re looking to gain muscle mass, check out our protein powder. Having the right amount of protein in your diet will help your body recover and build muscle faster.
Here at Natures Naturals, we wish you the best on your fitness journey!