possible to tone without weight?
- Thread starter Kimenem
- Start date
There's a lot of time that I don't use weight. Or, if I do, I use only a fraction of what Cathe uses.
I don't have the ultra muscular thighs that she has, but for me, my goal is to just keep them slim. I don't care so much about muscle tone in that area.
So yes, you can get a great leg workout without weight! You just may not show a lot of muscle definition as a result.
I don't have the ultra muscular thighs that she has, but for me, my goal is to just keep them slim. I don't care so much about muscle tone in that area.
So yes, you can get a great leg workout without weight! You just may not show a lot of muscle definition as a result.
kathryn
Cathlete
>Does anyone do lower body with no weight? I'm wondering if
>it's still possible to tone the legs/glutes using just body
>weight and floor work with ankle weghts/ball/band. I know I
>still can't get through all of the squat/lunge combos in B&G.
Yes, it's possible: just look at ballet dancers. Some power yoga moves are also very challenging. Body weight can be very effective, depending on the exercises. 1-legged squats are challenging even with no added weight.
I'm not sure, though, that I understand your dilemma completely. It sounds like you can't get through all of B&G with heavy weights, so you're going to no weights and floor work instead? Why not just do what you can with a weight you can handle? Is there an injury you have to work around? Some of the moves in B&G (like the lunges with one foot back on the step behind you) are very challenging even with light weights, IMO. Just focus on perfect form and range of motion.
>it's still possible to tone the legs/glutes using just body
>weight and floor work with ankle weghts/ball/band. I know I
>still can't get through all of the squat/lunge combos in B&G.
Yes, it's possible: just look at ballet dancers. Some power yoga moves are also very challenging. Body weight can be very effective, depending on the exercises. 1-legged squats are challenging even with no added weight.
I'm not sure, though, that I understand your dilemma completely. It sounds like you can't get through all of B&G with heavy weights, so you're going to no weights and floor work instead? Why not just do what you can with a weight you can handle? Is there an injury you have to work around? Some of the moves in B&G (like the lunges with one foot back on the step behind you) are very challenging even with light weights, IMO. Just focus on perfect form and range of motion.
Kimenem
Cathlete
Yes there is a back injury I'm working around...not totally sure what the exact problem is. This is so depressing. I do want somewhat muscular legs and I'm so impatient to wait and see what I'll be able to do. It's either a slipped disc or sacrum joint inflammation. At any rate, it happened last year and a month or so later I was back lifting...and I don't even lift heavy (about 40 pounds max for squats). Who knows, maybe I just pulled something.
tneah
Cathlete
Yeah but ballet dancers have a certain body type to begin with, and they dance for hours--that is all they do! Same with the military bootcamps, its 24-7. Then when they get out of bootcamp, their bodies change because they aren't exercising all day long.
I personally think weight training is the fastest route to a "toned" I hate that word too...body.
You can get a good workout with your bodyweight, I just think it takes longer to get the more muscular, defined look you are after. Sorry to hear about your injury, the most important thing is to take care of yourself now, so you are not still dealing with this later on down the road.
I personally think weight training is the fastest route to a "toned" I hate that word too...body.
You can get a good workout with your bodyweight, I just think it takes longer to get the more muscular, defined look you are after. Sorry to hear about your injury, the most important thing is to take care of yourself now, so you are not still dealing with this later on down the road.
maddiesmum
Cathlete
Toning doesn't really exist, A muscle may give the appearance of becoming toned simply because it is the surface reflection of the muscle's increased strength. No muscle can become stronger without resistance. You can provide resistance using body weight (push ups), resistance bands (great for smaller muscle groups) and weights (squats, etc).
There is a limit to how much stronger, and therefore toned, your lower body can become using only body weight as resistance. I can squat 6, 000 000 times using my body weight, but what would be the point? It's not efficient, nor remarkably effective. In just 3 sets of 8-15 reps with a weighted barbell I can get significantly stronger in a lot less time.
Yes, ballet dancers have superbly "toned" lower bodies, but as the above poster pointed out, this is because they have incredibly well developed lower body muscles. They practice for hours using body weight but also plyometrics. No regular person works their legs to that extent. Your legs will never be as "toned" as a ballet dancer's unless you too perform those exercises for 4 hours a day.
The point about strength is that you build it gradually. If you are a beginner, and it sounds like you are, you cannot expect to get through all the exercises with heavy weight. Start with just light weights until you can perform all the exercises, then increase your weight. You are certainly capable of finishing all the exercises. Give yourself time. Don't forget the workout is your workout: if you need to trake longer rests so that you can then continue and complete, then that is what you do.
Clare
There is a limit to how much stronger, and therefore toned, your lower body can become using only body weight as resistance. I can squat 6, 000 000 times using my body weight, but what would be the point? It's not efficient, nor remarkably effective. In just 3 sets of 8-15 reps with a weighted barbell I can get significantly stronger in a lot less time.
Yes, ballet dancers have superbly "toned" lower bodies, but as the above poster pointed out, this is because they have incredibly well developed lower body muscles. They practice for hours using body weight but also plyometrics. No regular person works their legs to that extent. Your legs will never be as "toned" as a ballet dancer's unless you too perform those exercises for 4 hours a day.
The point about strength is that you build it gradually. If you are a beginner, and it sounds like you are, you cannot expect to get through all the exercises with heavy weight. Start with just light weights until you can perform all the exercises, then increase your weight. You are certainly capable of finishing all the exercises. Give yourself time. Don't forget the workout is your workout: if you need to trake longer rests so that you can then continue and complete, then that is what you do.
Clare
Kimenem
Cathlete
I'm not a beginner. I've been working out off and on since I was 19 (35 now). I've been doing Cathe workouts for over a year. I just injured my back somehow and am anticipating that I may have to give up certain strength training for the lower body. I don't want to lose the muscle I've gained and would like to increase definition.....which is the reason for my question.
kathryn
Cathlete
>Yes there is a back injury I'm working around...not totally
>sure what the exact problem is.
Try using a weighted belt to add some resistance without putting stress on the spine (some ankle weights can hook together to make one. I have a pair of Ironwear ankle weights that hook together to make a 10# belt.) Use this for higher-rep lower body workouts (Slim Series' "Firm it Up" for example).
>sure what the exact problem is.
Try using a weighted belt to add some resistance without putting stress on the spine (some ankle weights can hook together to make one. I have a pair of Ironwear ankle weights that hook together to make a 10# belt.) Use this for higher-rep lower body workouts (Slim Series' "Firm it Up" for example).
Vee
Cathlete
>I'm not a beginner. I've been working out off and on since I
>was 19 (35 now). I've been doing Cathe workouts for over a
>year. I just injured my back somehow and am anticipating that
>I may have to give up certain strength training for the lower
>body. I don't want to lose the muscle I've gained and would
>like to increase definition.....which is the reason for my
>question.
Kim,
Get your back professionally evaluated is my suggestion. Can you see a good sports-injury doctor or physiotherapist? It is a really worthwhile investment in your health and fitness.
You need sound advice about what is safe and what is contraindicated given your current back issues. Also if you do PT or find a cure for your back, you may be able to start lifting again, safely.
I am aware that many back problems can be resolved through yoga therapy - I know of cases here in my country where there has been remarkable improvement. however, most yoga teachers are not qualified to teach yoga except as a form of exercise. I am not aware of sources in the west for yoga therapy.
One DVD that is helping people according to reports is pranamaya's viniyoga therapy for the lower back. It is not a very interesting program but on VF many people say they have found relief from following it. Here is a link: http://www.pranamaya.com/kraftsow_vyt_lowback.html
I think the second half of Cathe's Gymstyles (stability ball and band work) could be a great and safe routine (I dont have Butts and Gutts). Unless you are cleared for using weights, I'd stick with floor work / stability ball work for legs and listen to my body about unweighted standing work.
~* Vrinda *~
>was 19 (35 now). I've been doing Cathe workouts for over a
>year. I just injured my back somehow and am anticipating that
>I may have to give up certain strength training for the lower
>body. I don't want to lose the muscle I've gained and would
>like to increase definition.....which is the reason for my
>question.
Kim,
Get your back professionally evaluated is my suggestion. Can you see a good sports-injury doctor or physiotherapist? It is a really worthwhile investment in your health and fitness.
You need sound advice about what is safe and what is contraindicated given your current back issues. Also if you do PT or find a cure for your back, you may be able to start lifting again, safely.
I am aware that many back problems can be resolved through yoga therapy - I know of cases here in my country where there has been remarkable improvement. however, most yoga teachers are not qualified to teach yoga except as a form of exercise. I am not aware of sources in the west for yoga therapy.
One DVD that is helping people according to reports is pranamaya's viniyoga therapy for the lower back. It is not a very interesting program but on VF many people say they have found relief from following it. Here is a link: http://www.pranamaya.com/kraftsow_vyt_lowback.html
I think the second half of Cathe's Gymstyles (stability ball and band work) could be a great and safe routine (I dont have Butts and Gutts). Unless you are cleared for using weights, I'd stick with floor work / stability ball work for legs and listen to my body about unweighted standing work.
~* Vrinda *~
Sunshine 1528
Cathlete
What about some exercises with a band? Like firewalkers or lying on your back and doing some leg presses up into the air while the band is around your feet? Get creative.
Also agree with the walking lunges - in some of Cathe's rotations she does 200 walking lunges. I have done this across the backyard and it does work if you can get down the the 90' and then make sure to push off your front heel.
Can you hold dumbells and do lunges onto a 4" step? Like a freestyle type of program. There are many types: front, back, side, cross legged both front and back, etc. Do 4 sets of 15 of each type. Also will work pretty well without weights but even 5 or 8 lbs makes a big difference.
Can you do step ups? That is another good one that light weights will work with.
Or walk up steep hills - that will tone the behind, hams and glutes all at once. Try to take long strides.
That is all that comes to mind now - but I know how you feel as my back gets sore alot from a past injury and I have to watch it and adjust my workouts here and there too.
ETA: There is one exercise, not sure which DVD, where Cathe just does front, side, back, side lunges without weights and she actually says something like "see, you thought exercises without weights don't work but . . ." (Haven't done it for a while, but know that I have a hard time getting back to a pronated position shortly before the exercise is finished
)
Also agree with the walking lunges - in some of Cathe's rotations she does 200 walking lunges. I have done this across the backyard and it does work if you can get down the the 90' and then make sure to push off your front heel.
Can you hold dumbells and do lunges onto a 4" step? Like a freestyle type of program. There are many types: front, back, side, cross legged both front and back, etc. Do 4 sets of 15 of each type. Also will work pretty well without weights but even 5 or 8 lbs makes a big difference.
Can you do step ups? That is another good one that light weights will work with.
Or walk up steep hills - that will tone the behind, hams and glutes all at once. Try to take long strides.
That is all that comes to mind now - but I know how you feel as my back gets sore alot from a past injury and I have to watch it and adjust my workouts here and there too.
ETA: There is one exercise, not sure which DVD, where Cathe just does front, side, back, side lunges without weights and she actually says something like "see, you thought exercises without weights don't work but . . ." (Haven't done it for a while, but know that I have a hard time getting back to a pronated position shortly before the exercise is finished
)
Kimenem
Cathlete
Thanks so much. Those are some really good exercise suggestions. I do want to try yoga or pilates as soon as I can. Right now, it's hard to do much of anything. I'm waiting for an appt to get an MRI. I just hope I don't need surgery. But then again, I don't feel like laying down for 2-3 mos to see if whatever this is heals on it's own. I HAVE to go to work. You never realize how dependent you are on your body "part" until they don't work right.
Kim
Kim