Is it possible to do exercises without material?
You won’t always have a gym at your disposal, or sometimes not even a dumbbell. But is it possible to do a home training
Many professionals have suggested using bean bags, rice, broomstick to simulate weights in physical exercises done at home.
These may be good options but let’s face it, it’s not the proper material.
However, there are several exercises that can be done without any kind of material! How? Using your body weight, gravity
and physics to your advantage!
Benefits of training with body weight
The first benefit is obvious: do not need any material to get in shape, it is an excellent way to get out of sedentary lifestyle,
practical and cheap. But there are a few others:
– Increased strength and muscle endurance
Amazingly, getting up, holding on, getting up, pushing and pulling is very difficult. Weight is almost never equivalent to
muscle strength which can make exercise intenso and difficult, causing increased strength and muscle endurance.
– More functional body
As we have seen, exercising with body weight can be a very difficult activity and the result of this is a much more functional
and efficient body in daily life. Getting up, squatting, climbing into something becomes easier and more natural movements.
This increases your confidence, your safety and your quality of life.
– More balanced aesthetics
Another great advantage is a more balanced aesthetic pois exercises tend to work multiple muscles at the same time. Unlike
devices that work the musculature in a more localized way and, if not well periodized, these exercises can bring a totally
Tips for doing exercises without material
Before you start some important details:
– Always adapt when possible
Some exercises will be very difficult to do using only body weight, but it is always possible to adapt. Below I show some
examples of adaptation
– Beware of the environment
Often these exercises are performed at home, after all it is quite convenient. But watch out for the slippery carpet, the
jar on the table, the glass door in the living room… Be aware that you will make quick and intense movements!
A slip, a slip and ready, can get hurt, break something or hurt someone (there are many workout videos at home that
show well what I’m talking about).
– Schedule your workouts
That point is important. It’s not just because you know how to do arm push-ups, for example, that you will always have
to do this exercise every day.
The results will decrease, the risks of injury will increase and we will return to demotivation. It is very important to
have a personal trainer so that i can guide you and periodize your training in the best possible way. A good option
is an online training consultancy.
Exercises to train at home without equipment
A classic exercise. Legs on the hip line and knees always in the direction of the tip of the foot. It is important to squat
by taking the hip back while always keeping the trunk high and forward. Imagine you’re sitting on a bench.
This exercise will strengthen quadriceps, glutes and hamstrings. To force more muscles it is important to go down as
much as possible.
Although we tell you not to use material, if you feel the need, you can use a bench with just reference. This will make
the exercise safer.
In the pistol you must squat with one leg, raising the other forward.
A great exercise for upper limbs. It will work the muscles of the pectoral, shoulder and triceps, in addition to forcing
the abdomen isometricly (contraction without movement) to maintain position.
You can make the option with your knees on the ground which makes exercise a little easier.
This exercise is the evolution of arm flexion, but it gives more emphasis on the shoulder muscles and destinvolves
the entire region of the shoulder girdle. This is an exercise for advanced people and you can put a cushion to touch
your head to make the exercise safer.
Remember that the hip must go over the head, to do this a good option is to climb on the tip of the feet.
This abdominal exercise is great because it will work all over the abdominal part, emphasizing the abdominal rectum.
Ninja Roll Up
Ninja roll is an exercise for intermediateto advanced, as it requires muscle power, strength and flexibility.
The secret is to move very fast forward, placing your feet very close to the hip and transferring the trunk forward.
For ease, in this exercise you can hold a light load on the hands and when you make the forward bearing throw
the arm hard. Inertia will help you by making your body go forward naturally.
These are great exercises to do without material and that will require a lot of muscle in various physical aspects.