How to gain strength and flexibility without weights? Effective workouts you must try
Often we don’t have time to go to the gym due to our busy schedule. But don’t worry now! It is possible to build strength and maintain flexibility without going to the gym through bodyweight exercises. So, which exercises should you do? We spoke to a health expert who shares effective exercises to include in your fitness routine.
How to gain strength and flexibility without weights? (Image courtesy: iStock)
In today’s fast-paced world, maintaining strength and flexibility is crucial for overall health. However, not everyone has access to gym equipment or weights. The good news is that you can still work on your physical strength and flexibility using your own body weight. But how? We got in touch with Dr. Indramani Upadhyay, MPT Orthopaedic and HOD of Physio Department at The Centre for Knee & Hip Care, Vaishali, Ghaziabad to share his expert advice on how to achieve the goals without the need for weights.
Why focus on strength and flexibility?
Dr. Indramani Upadhyay explains that strength and flexibility are the foundation of a healthy, functional body. Strength training helps perform daily activities with ease, improves posture and reduces the risk of injury. Flexibility, on the other hand, increases the range of motion, allowing muscles and joints to move freely, which is essential to prevent stiffness and pain.
Body weight exercises:
Bodyweight exercises are an effective way to build strength without the need for external weights. These exercises use your own body weight to provide resistance, making them accessible and effective. Dr Upadhyay shares some of the most beneficial bodyweight exercises:
1. Push-ups: Push-ups target the chest, shoulders, and triceps. They also activate the core, making this a comprehensive strength-building exercise. Start with modified push-ups on your knees if necessary, and gradually progress to full push-ups as your strength increases.
2. SquatSquats are a powerful exercise that works the lower body, specifically the quadriceps, hamstrings, and glutes. They also activate the core muscles, which improves balance and stability. For added intensity, try the single-leg squat or jump squat.
3. Planks: Planks are one of the most recommended exercises for building core strength. They involve the whole body, including the shoulders, back and glutes. Aim to stay in the plank position for as long as possible, gradually increasing the duration as your strength improves.
4. Lunges: Lunges are effective for strengthening the legs and improving balance. They target the quads, hamstrings, and glutes. You can increase the challenge by adding variations like walking lunges or reverse lunges.
5. Burpees: Burpees are a total-body exercise that combines strength and cardiovascular fitness. They work the arms, chest, legs, and core, while also improving endurance. Start with a few repetitions and gradually increase them as your fitness level improves.
Exercises to increase flexibility
Flexibility is just as important as strength, especially for preventing injuries and maintaining joint health. Dr Upadhyay explains that regular stretching exercises help keep muscles and joints flexible. Here are some effective stretches:
1. Hamstring stretch: Sit on the floor with one leg extended and the other bent. Keeping the back straight, reach towards the toes of the extended leg. Hold the stretch for 20-30 seconds and repeat on the other side.
2. Hip flexor stretch: Sit on one knee and place the other leg forward, forming a 90 degree angle. Push the hips forward while keeping the back straight, feeling the stretch in the front of the hip. Hold for 20-30 seconds and then switch sides.
3. Chest stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Raise your hands slightly and open your chest, feeling the stretch in the chest and shoulders. Hold for 20-30 seconds.
4. Spinal Twist: Sit on the floor with your legs extended. Place one leg over the other and twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee. Hold for 20-30 seconds and repeat the same on the other side.
5. Cat-Cow Stretch: This yoga-inspired stretch is great for increasing spinal flexibility. Start on your hands and knees, arching your back toward the ceiling (cat), then lowering it downward (cow). Alternate between these positions for 30-60 seconds.
Why is consistency and proper technique important?
Dr. Upadhyay says that consistency is key to gaining strength and flexibility. It is important to include these exercises in your routine at least 3-4 times a week.
“Proper technique is key to preventing injuries and achieving maximum benefits. If you are unsure about correct form, consider consulting a physiotherapist or fitness professional. Building strength and flexibility without weights is not only possible but highly effective when done correctly. Listening to your body, being consistent, and focusing on proper form are essential to achieving the best results,” he said.
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