Strength training is important to build endurance. It supports building muscle mass along with overall health. Strength training is one of the key non-negotiables in your fitness regime. Typically, it is assumed that weights are required for strength training exercises. But strength training is not so strict and rigid. Even without lifts, you can fit in strength training in your routine if you can't use weights- maybe you are traveling or running short of time to head to the gym.
In an interview with HT Lifestyle, Asad Hussain, fitness coach, founder and CEO of OddsFitness, shared 4 exercises you need to add to your routine. These exercises are effective and do not require weights, yet they provide strength training benefits. Along with this, Asad also provided tips on how to do each exercise.
Here are the exercises Asad shared:
Push-ups
Push-ups are a great way to strengthen your chest, shoulders, triceps, and core. They can be modified to make them easier or harder, depending on your fitness level.
To do a push-up:
- Start in a high plank position, with your hands shoulder-width apart and your feet together.
- Lower your body down to the ground, keeping your elbows close to your sides.
- Push back up to the starting position.
Bulgarian split squats
Bulgarian split squats are a great way to strengthen your legs and glutes. They can also help to improve your balance and coordination.
To do a Bulgarian split squat:
- Stand with your feet hip-width apart.
- Place one foot on a raised surface behind you, such as a bench or chair.
- Lower your body down until your front knee is bent at a 90-degree angle.
- Push back up to the starting position.
High plank to shoulder taps
{{/usCountry}}Bulgarian split squats are a great way to strengthen your legs and glutes. They can also help to improve your balance and coordination.
To do a Bulgarian split squat:
- Stand with your feet hip-width apart.
- Place one foot on a raised surface behind you, such as a bench or chair.
- Lower your body down until your front knee is bent at a 90-degree angle.
- Push back up to the starting position.
High plank to shoulder taps
{{/usCountry}}High plank to shoulder taps are a great way to strengthen your core and improve your coordination. They can also help to improve your balance and stability.
To do a high plank to shoulder tap:
- Start in a high plank position, with your hands shoulder-width apart and your feet together.
- Lift one hand off the ground and tap the opposite shoulder.
- Return your hand to the ground and repeat with the other hand.
Superman holds
Superman holds are a great way to strengthen your lower back, glutes, and hamstrings. They can also help to improve your posture.
To do a Superman hold:
- Lie face down on the ground with your arms and legs extended.
- Lift your arms and legs off the ground at the same time.
- Hold for a few seconds, then lower your arms and legs back to the ground.
ALSO READ: Man who lost 50 kg reveals 'best exercise routine for permanent weight loss'
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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