Here are 5 tips for performing strength and flexibility exercises without weights. Get rid of additional calories, lose weight and get in shape with these high impact low intensity exercises that have great impact on your body.
When most individuals are presented with the term strength training what they often think of is the use of dumbbells. However, strength and flexibility are two elements that can be possessed without the acquisition of the big dumb Bells and other special equipment found in the gyms. Here are five simple yet effective methods to help you achieve both goals.
Below are five basic, but efficient ways that will assist any person in attaining both objectives:
1. Bodyweight Exercises
Strength exercises that could be performed include squats, push-ups and lunges that would enable an individual to build strength. They develop more than one muscle at a time and also help improve the individual’s stability and rhythmic movement at the same time. Also, they are flexible in the sense that they can be done at any time which is ideal for a busy schedule life.
Benefits:
- Builds functional strength
- No equipment required
- It increases flexibility provided that the right form is adopted.
2. Resistance Bands
Resistance bands are affordable, small and can be used in numerous exercises not just the strength training exercises. This makes it easy to exercise the muscles without much impacts on the joints since one can opt for a resistance level of his or her choice. Apart from this perspective, they contribute towards the creation of flexibility as they demand amplified spectra of movements.
Benefits:
- Portable and versatile
- It is very useful both for the beginners and for these people who are engaged in physical training for a long time.
- From here it assists in the provision of flexibility with dynamics kind of stretches.
3. Yoga
Yoga is the perfect exercise for flexibility and strength purposes. Such positions as plank, warrior, downward dog strengthen various muscles and extend the scope of the limbs’ movement. It also emphasizes on control of breath which enables the body and mind to last longer before getting fatigued.
Benefits:
- Strengthens core muscles
- Improves flexibility and posture
- Relieves tension and stress
4. Pilates
Pilates employs the principles of strength, control, balance and flexibility of the human body. That’s why this method of training is best suitable for any person, with no limitations regarding the physical activity level. Pilates exercises are said to focus on strengthening the muscles that are deep seated in the body especially around the abdomen, back and the pelvis, and are useful in enhancing body stability and control.
Benefits:
- Improves the generalized tonus of the muscles of the abdomen and the press.
- Labored movements that improve the flexibility.
- Increases ones body image and the manner in which he or she holds the body
5. Isometric Exercises
Examples of isometric exercises include; holding plank position, standing or sitting against the wall, holding a squat position among others. These exercises can help increase the endurance and strength of muscles as well as increase the body stability. Such poses can also enhance flexibility through muscle stretching as is demonstrated by holding the poses in the exercise above.
Benefits:
- Increases the mass of the muscle without weights
- Enhances endurance and flexibility
- Easy to perform anywhere
Conclusion
Pump iron is not synonymous with strength and flexibility, and you don’t have to use large weights to achieve this. Isometric exercises, body weight exercises, resistance bands, yoga, Pilates and more are the best ways to improve both. Try out these techniques and you will be able to develop strength, flexibility and coordination of your body muscles.
