5 Fantastic “No-Equipment” Strength Moves!
Strength work might be one of the biggest training challenges I face. I always seem to shy away from strength training in favor of more time on my feet running. But strength work is an important ingredient to any successful training regimen so I know I need to actively work on it and make time to improve.
Check out these five fantastic strength training moves. You may remember some of them from my ITB Rehab post. These exercises are simple, they’re effective, and they can be done just about anywhere — no equipment necessary!
1. Planks
I’m a huge fan of planks. I love forearm planks the most because they’re challenging but achievable and you can build on your time-spent planking. Partner planks are also challenging but really fun!
Benefits of planking
Planking not only strengthens your core, but it also works your lower and upper body. Plus planking for 30-90 seconds per day can improve posture.
Things to remember
Planking should be challenging but shouldn’t hurt. You can continue to add time to your planks but don’t overdo it. (Remember, everything in moderation!) Make sure you keep your butt down. That’s the one thing I have to continually remind not only myself but my clients, too!
2. Burpees
Burpees are one of my all-time favorite exercises. They sound awful, yes, but they’re really great at strengthening your entire body. They don’t cost a thing and don’t use any equipment – this is pure bodyweight conditioning without any gadgets. You can literally do them anywhere (so long as you don’t mind some stares and side-eyes).
Benefits of burpees
Burpees work your entire body at once. In addition to being used as a strength exercise they can also be used as an aerobic exercise.
Things to remember
A burpee is as easy or challenging as you make it. Be sure to include the explosive jump at the end or you won’t reap as many benefits. For an added challenge, add a push-up after the squat.
3. Push-ups
Push-ups are one of my least favorite exercises ever BUT I know how great they are for me so I continue to do them. A lot of people prefer push-ups to other forms of bodyweight conditioning (i.e. burpees) but I find push-ups to be more about mental strength than anything else.
Benefits of push-ups
Push-ups are similar to a plank – they work the same muscles – with an added challenge of lifting your body weight. Push-ups are great for your pecs, delts, and triceps.
Things to remember
Engage your core and keep your back in a neutral, rigid position. If your belly and back sag, you risk injury to your spine.
4. Lunges
Lunges are by far the easiest bodyweight exercise to do anywhere. Waiting for a cab? Lunge. Making a phone call? Lunge. Reading the news on your phone? Lunge! There are no excuses for not doing your lunges.
Benefits of lunges
With so many lunge-variations, there are endless benefits to lunging. Side lunges, forward lunges, backward lunges, dumbbell lunges, walking lunges – so many lunges, such little time – and all a great lower body workout.
Things to remember
Lunging, while among the easiest of exercises, can also be tricky if not done properly. Be sure to keep your legs bent at a 90˚ angle while lunging to prevent injury to your knees. If you feel any pain, stop. You can try again by lessening the distance between your feet.
5. Clamshells
For runners, there are two highly neglected areas of strength and those include hips and glutes. Enter, clamshells. The clamshell is aptly named because of the motion created by the exercise. Lying on your side with knees bent in a 90˚ angle, you’ll open and close your legs while keeping your ankles and backs of heels together, thus creating the opening and closing effect of a clamshell.
Benefits of clamshells
Clamshells are fantastic for strengthening the hips and glutes, as well as loosing up tight hip joints and muscles. They’re also wonderful for strengthening quads and hammies, plus they strengthen the core.
Things to remember
If doing clamshells effectively, you’ll feel the working sensation in the spot just behind and below your pelvis. It should feel uncomfortable but not painful.
Have fun with your workouts by incorporating some non-intimidating, no-fuss, no-equipment-needed strength moves. You’ll reap mega benefits and hopefully find a new favorite exercise.
xo
TALK TO ME!
What’s YOUR favorite “no equipment” strength move?
Burpees: yay or nay?
Linking up with Friday Five, Fitness Health & Happiness, and Friday Favorites.
