Best Workout Without Weights

[Waynefire]

I want to build up my lower body some more from my back injury. However, I am kind of stumped on what kind of exercises I should be doing because I do not have access to any weights. Not only that the weights would hurt my back even more. What is the best one available?

[fitnessk]

When I have an injury, I sometimes do exercises that I would normally do with free weights but without using the weights. You are using your body resistances in a case like this. Since you have had back surgery, I would not do any exercises until having them approved by your doctor. Are you in PT or anything post surgery? If so, your physical therapist should be able to tell you some exercises you can do at home.

[Sugarhill]

You can still do body squats without weights and that may even be better for you in the long run. You can also do Bulgarian squats with just your body weight. It would take you a minute to get a form good enough to do them with weights anyway.

[iGreek]

Do you mean lower body or lower back? Like fitnessk said, make sure you are allowed to be able to do certain exercises. My buddy couldn't do most major exercises for months after having back surgery.

[Isabellas2007]

Do you have a lower back injury or is it more of a lower body. I am sure many people have an injury and want to work out. I know for me I would try doing some squats or other exercises.

[Sugarhill]

If you can work out without killing your back, you could also do Supermans to help rehab your back. You get down on all fours, balance a broomstick on your back and extend the opposite arm and leg out straight. The right arm with the left leg and vice versa.

[nene5]

These sound great. I have been having some back aches. I will try these as I know my aches and pains are due to excess weight on me.

[Sugarhill]

Nene, start with the full body squats and ease into the Bulgarian squats. They will help lean you out over your entire body.

[endirio]

What kind of injury do you have? Did you see a doctor about it? It's very dangerous to lift weights with a lower back injury, you may already have a hernia or a dislocated disc. I had some back problems myself and I started a kind or rehab program where I did deadlifts with just the bar for a month and then progressed to more and more weight. Your body can adapt but it's important to know how much it can take and if it's already broken.

[Sugarhill]

He doesn't want to lift any weights. He's looking for more body weight exercises that he can try to strengthen his body with because he doesn't have access to any weights.