You don't need equipment to build strength—start with these four bodyweight movements
Weights and gym machines are a straightforward way to build strength, but if you're working out from home without any equipment, rest assured you can still build strength—and plenty more besides—using just your bodyweight.
Pilates is one of the most popular at-home workout styles. It involves slow and controlled movements that strengthen the muscles while also improving posture, balance and coordination.
Pilates instructor and founder of Shape Pilates Gemma Folkard recently shared a workout on Instagram that will help you build strength across your obliques (the muscles along the sides of your torso), shoulders and hip flexors in just four moves. The best part? It only takes 15 minutes.
A post shared by Gemma Folkard | Shape Pilates (@shape_pilates)
A photo posted by on
Pilates is effective at building strength while also being gentle on the joints.
High-impact exercises like running, HIIT and some types of weight training can be tough on joints like the knees and shoulders, especially if you've had previous injuries or are new to exercise.
Choosing a lower-impact option like Pilates helps to protect your joints while still challenging your muscles—trust me, the slower you move, the more you challenge your muscles with this routine!
Aim to complement Pilates workouts with strength training a few times a week to feel the difference.
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Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.
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