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Hate Weights? 3 Moves That Work Without the Bar

By Genevieve Cunningham

Weights. Some people love them and some hate them. But no matter which camp you reside in, there’s no denying that weights bring a whole new level of difficulty to the workout routine. But what happens when you can’t or really don’t want to add weights to your workout? Do you have to push through and do it anyway? While that’s always an option -- and sometimes a good one -- the truth is that you can still develop a great body without lifting. If you’re not quite ready to hit the weightroom, take a look at these great moves that still work with your own bodyweight.


Squats may be the ultimate leg exercise. This old classic exercise, while better and more challenging when weights are involved, can tone and sculpt the legs even with your own bodyweight. If you’re just starting out, begin with a quick set of 10 or 20 squats. Watch your form, and make them as close to perfect as possible to get the most good from the move. Once you’ve mastered the technique, add more reps, and you’ll likely notice your muscles looking better than ever before you know it.


Coming in closely behind squats in the race for awesome leg exercises, lunges make an excellent addition to any routine. Lunges can be done standing still, walking, backward, diagonally, and even sideways. They’re incredibly versatile, and each type of lunge will bring its own unique set of benefits to the table. If you get really good, you may consider adding handheld weights, but if you’re not interested, you’ll still get plenty of benefit by using your own body.


This exercise is a great way to work the biceps, shoulders, and even the abs. The key? Proper form! Watch a video online or consult with a fitness professional to ensure that your push-ups follow top-notch form. This will give you the biggest results, as poor form may actually weaken certain muscles or cause injury. With some practice, you’ll notice stronger arms and a stronger chest, all without ever lifting a single weight.

While weights are excellent in any workout routine, they’re not a necessity. Use these classic moves to sculpt the muscles, burn fat, and get the body in better condition. With moves like these, which can be done in the comfort of your own home, you have zero excuses left for being out of shape! Get moving and use your own body to get in some of the best shape of your life.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Nashville, Tenn.

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