Fitness tip

Strengh training without weights

There are many effective strength training exercises that one can perform without equipment. However, the key to any exercise is how often it’s performed, the level of intensity and the way it fits into the scope of an entire exercise routine.

With or without equipment, it’s important to focus on the entire body: upper, lower and abdominals. It is also important to perform each movement with proper form to avoid injury and to get the most benefit from the exercise.

I’ve designed a routine for you where one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one (but don’t rush). After you've completed all the movements, perform them one more time. Attempt 12 repetitions for each exercise.

Don’t worry if you can’t perform all the reps -- the time will come. Take your time and go at your own pace. Each week, try to improve by attempting an additional repetition.

1. Chair Squats (quadriceps, hamstrings and glutes) -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder width apart. Extend your arms straight in front of you for balance. Keep your head up as a natural extension of your spine.

Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees. Your knees should not pass over your feet when lowering, so practice sitting back on your heels.

2. Bent Knee Push Ups (chest, shoulders, back, arms) -- Start with your hands and knees on a mat. Your hands should be shoulder width apar,t and your head, neck, hips and legs should be in a straight line. Don’t let your back arch and cave in. Maintain a slight bend in the elbows.

Lower your upper body by bending your elbows, stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body and exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push up.

3. Lunge with household cans (quadriceps and glutes) -- Stand straight with your feet together. Hold a can in each hand with your arms down at your sides. Take a big step forward with the right leg and lower the left leg until the knee almost touches the floor.

Contracting the quadriceps muscles (front of the thigh), push off your right foot and return to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough that your left leg is nearly straight. Also, don’t let your knee touch the floor and make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement.

Lastly, your right knee should not pass your right foot and you should be able to see your toes at all times. Discontinue this exercise if you feel any discomfort in your knees.

4. Bench Dips (triceps) -- Using two benches or chairs, sit on one. Place your palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.

Contracting your triceps (back of the arm), extend your elbows returning to the starting position, stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Your first few times performing this start with your feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. Abdominal Double Crunch (abs) -- Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

6. Bicycle Maneuver (abs) -- Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Don’t perform this activity if it puts any strain on your lower back and don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

You can perform the routine three non-consecutive days per week. You'll begin to notice a tighter feel in your muscles in a few weeks and you will naturally perform more reps as time progresses. Also, please remember to stretch your upper and lower body at the conclusion of each session.

Cristle, as an eDiets member you can view the animations for all of the exercises above. eDiets has more than 200 exercise animations with descriptions. Also, as a member you can always ask me a question on my Exercise and Fitness support board. I regularly design exercise programs for members and answer questions every day.

Good luck!