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10 Effective Ways to Workout Without Lifting Weights

10 Effective Ways to Workout Without Lifting Weights

Working out doesn’t always have to entail getting your weights out, if you have any. You can get a great workout by using only your body, meaning that at work or at home, there is no excuse not to keep moving.

In addition, most, if not all these exercises are super easy to do. They can be used in combination with your weight training to add a change of pace or as warm-up, and is a great way to test your strength when you can’t make it to the gym.

1. Blurpees

Is that a typo? Nope—you’ve heard of a burpee and this is similar except you’re adding a lateral movement.

You will squat down and extend your legs out behind you to get into pushup position. Jump your legs back up, but then have them land outside of your hands—you will be pulling with your lats in order for your legs to get ready to jump, and then come up. When done right, you will feel it in your back the day after.

2. Pushups

So many people hate pushups, but the good news is that there is an easier way to do them. Instead of keeping your legs straight out, do them on your knees if needed.

Another alternative is that you can do them while standing against a wall. You will be working out your chest area as well as building up strength in your arms.

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push-ups

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    3. Leg Lifts

    Having your legs straight out, raise them in front of you and do as many reps and sets as you’d like. This exercise is ideal for building the muscle and strength in your legs. This is easy to do anywhere you are—at home or in the office.

    4. Crunches

    This is the best exercise for building and strengthening muscles in the abdomen. If you are just starting out, you probably won’t be able to bring your head up all the way and that is okay.

    Just as long as you are going up and you are feeling your muscles stretching, you will be reaping the benefits. And as time goes on, it will get easier for you.

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    crunches-2

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      5. Squats

      Work out your legs and back by getting into squats. When getting started, an easy way is to just sit and then stand up from a regular chair.

      It isn’t necessary for everyone to start off here—only if they are difficult. You will be getting the benefits of squats when you are doing squats with a few repetitions.

      squats

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        6. Dance

        Do it alone, or do it with a partner—getting up and dancing is amazing for your heart. It is one of the easiest ways to exercise and admittedly one of the most fun.

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        Turn on your favorite music and boogie down in your home, or take up a formal class. No matter how you do it, you will be getting the blood flowing and actually lift your spirits.

        7. Jog in Place

        If you are limited on space, jogging is not totally impossible. You will be raising your heart rate while watching your favorite television shows or listening to music.

        All that you will need is a good pair of shoes so that you are not putting too much stress on your legs.

        8. Step Exercises

        If you have access to steps in or near your home, take full advantage. Be careful in using them!

        Whether you decide to go up and down a few flights at a time, or use just a few steps to go up and down like in a step class, any type of repetitions will work to tone the muscles in your legs.

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        step

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          9. Jumping Jacks

          Feel like a kid again with fun jumping jacks. Use them as a warm up or main exercise! Jumping jacks are a great way to get your cardio for the day.

          10. Walking

          If cabin fever is getting you down and the weather is nice, go outside and take a walk to enjoy the scenery. If you live in an area that is easily accessible by walking, think about opting to walk to work rather than drive, or walk a portion and take a bus the rest of the way.

          Walking tones our legs and provides you with a way to get low impact aerobic exercise. If you can only walk around your home, ramp it up by carrying a load of laundry—you will be getting exercise and working on chores at the same time.

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          Published on July 13, 2018

          13 Pregnancy Yoga Exercises for The Last Trimester

          13 Pregnancy Yoga Exercises for The Last Trimester

          Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

          Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

          There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

          1. Birth prep exercises

          This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

          Here’s an example of it:

          2. Cat cow

            This is a great pose for lengthening your spine and strengthen your core muscles.[1]

            This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

            This asana also relieves the back and allow a better circulation of spinal fluids and blood.

            Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

            It should be done about 5 times for best results.

            3. Warrior II

              This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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              4. Bridge pose

                This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                Avoid this exercise if you feel uncomfortable on your back.

                5. Cobblers pose (Baddha Konasana)

                  This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                  It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                  • Sit on a mat and stretch out your legs.
                  • Fold your knees and bring your feet at the center.
                  • Then straighten your back.
                  • Using your palms hold your feet for a few seconds.
                  • Release.
                  • Repeat this about 4 times.

                  6. Warrior I

                    This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                    Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                    • Place your feet apart in a hip-width position.
                    • Pivot on the left foot.
                    • Make your right foot to face forward.
                    • Lower the pelvis, then assume a lunge.
                    • Look forward and lift your arms above your head.
                    • Hold that position as long as possible.
                    • Release the pose.
                    • Repeat the process with the left foot forward.

                    7. Corpse pose

                      This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                      Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                      • Lie on your back.
                      • Let your palms rest beside you while facing upwards.
                      • Close your eyes and then relax- your arms should be alongside your body.
                      • Breathe.

                      8. Spiraling movement

                      This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                      Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                      You may consider using a fitness ball to help in the movements.

                      9. Child’s pose

                        This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                        This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                        Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                        10. Chanting

                        Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                        Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                        • Sit comfortably.
                        • Close your eyes.
                        • Placing your index fingers on the lobes of your ears, take a deep breath.
                        • Exhaling slowly, make gentle humming sounds.
                        • Do this 5 to 10 times.
                        • You can also do this while lying down with arms by the side of the body.

                        11. Standing hip rotations

                          This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                          • Stand with feet wide apart but comfortable.
                          • Slightly bend your knees.
                          • Place your hands on your hips and rotate your hips.
                          • Try to keep your upper body still.
                          • Focus on rotating the hips and the belly.
                          • Inhale while moving your hips forward and exhale while moving them backward.
                          • Do this as many times as you wish.

                          12. Tree pose

                            This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                            • Feet on the ground, shift your weight forward and backward until you gain balance.
                            • Shift your weight to one foot.
                            • You can also lift one of your foot to your ankle to gain balance.
                            • Bring the foot higher to your inner thigh.
                            • Put your hands in a prayer position.
                            • Hold this for 5 breaths.
                            • You can also raise the arms above your head.
                            • Repeat with the other leg.

                            This technique is safe for all stages during pregnancy.

                            13. Meditation

                            Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                            During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                            Develop the habit of practicing meditation on a daily basis.

                            Guidelines for pregnancy yoga

                            There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                            Here’re some guidelines you need to know before practicing yoga:

                            1. Do what feels right.

                            Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                            To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                            When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                            2. Do fewer poses.

                            In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                            During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                            3. Don’t get distracted.

                            Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                            4. Stay comfortable.

                            Wear loose and comfortable clothing.

                            5. Do not eat before yoga.

                            Practice yoga on empty stomach. Most techniques are effective in the morning.

                            6. Always warm up for a few minutes.

                            You can walk around, loosen your joints, move your limbs and warm up your muscles.

                            7. Stay hydrated.

                            Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                            Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                            Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                            Featured photo credit: Pexels via pexels.com

                            Reference

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