Thread: How do i get my back and my legs strong naturally?(without weights)

How would i get my back and Legs strong....Not overly muscular......but lean and strong.....not bulky and way to muscualy......without using weights....any ideas?

pushing and pulling cars

Sprinting is good for power, longer runs for muscular endurance.
Squats, single leg squats.

For back, pullups, back extensions, doing the plank will help your core - including your back.

Whats doing the plank?

you know when you do push ups? hold the straight arm position. Some people do it on their forearms, or for extra fun on a medicine ball. Hold it for about a minute.

it's a good all round toner

from this

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to this

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to this..

Don't let the hips drop.


again if you find it too easy put your feet on a stability ball or(and) you hands on a medicine ball.



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Yeah I got ya
Cheers Missy

I do number 1 might try 2&3 as well

Lol, I can't imagine getting anywhere with those, I think the chick in 4a 4b looks sweet in that light. Calisthenics as Missy has posted are great for preventing injuries, as boxing puts a lot of stress on the back especially. Leg extentions (Weights help...) is an invaluable exercise which reinforces your knee, while building up your quads.

If you want to a strong back and legs, get a a good labor job, concrete contracting, construction, anything that you do lifting, use a shovel or hammer, will get you stronger if you do more than just the stint.

As for some handy workouts...
Roadwork: Hillsprints- It's just you, gravity and a helluva time running uphill, best performed in intervals, and running down backwards will also help build you lower back/glutes.

Hillrunning for endurance- Like hillsprints, Hill running targets a lot of out of the ways muscles more so (Obliques, Hip Muscles, Hamstring etc) Excellent for overall stamina and endurance strength, hill running (Long Distance) is one of favorites in which Rocky Marciano did to build on what was his strengths.

Swimming- Perfect for all around fitness, builds up stamina and endurance while toning your muscles, and building your overall strength, try swimming 25+ laps and see how much your endurance can improve.

Ab's and back routines (including situps to Roman-Chair routines) should be done at the maximum intensity while being cautious of injury and strain. Check online for routines, there's a million out there, to get the full package make sure your workouts work on your abs (example- upper::situps; lower::leg-raises;sides (obliques)::situp twists.

An excellent excessive for back strength are inverted (headstand) pushups, an alternative to the military press, it will put a layer of muscle over your back. if you can't do it yet, do incline situps, raising the height of your legs as your strength progress's.

There's helluva lot more out there (Medicenball routines, plyometrics and beyond)Â Don't worry about becoming real bulky, these exercises for strength, endurance and stamina, I also recommend doing Calisthenics as Missy has posted to prevent injuries.


-Regards, Rocky

Try weights your not going to blow up or gain to much weight, use free weights not those dam machines.

Try running, long slow distance and sprints
Swimming is not as good as it seems, but depends on if you have the facilities or the money ( i don't )

Try bridges, opposite of touching toes, lie on your back now move your feet to your butt so your soles are on the floor and your able to lift yourself up, this will feel difficult, now use your hands to do a backwards push up. Your body should look like a bridge or a n. The idea is to lift your self up and hold the position try 10 sec then work you way up to a minute try about 5 of these.
Could somebody post a photo it would be easier to look at. Try balancing on your head when your confident with it.

Squats with no weights, try and look a boot strappers and half squats one leg is on a block and you start squatting
http://www.trainforstrength.com
I have posted it twice but it is one of the best exercise sites ive used, over 3 years ago but no one has matched it.

Missy I am sorry but those pics are not going to be beneficial to mma or boxing, do some crunches, i posted my stomach routine somewhere here on first few pages look for it, i ain't repeating myself unless it has been a few months.

Sorry to disappoint but why are you still reading

Haven't you had enough

And there was 3 men an Irish man a ............................................

boyla you are incorrect those exercises are. You may be aware of a little thing called progress and cross-training.
A strong core is vital to boxing, yes power is generated from the floor but your core should be strong to transfer this.

Cross training is a waste of time. End of story

Core, i think you have watched too many adverts (infomercials)

I dont use flexibility training as the effects go after 1-2 weeks were a strength programme will go after 1-11 weeks, exercises for mma should be anaerobic and hard, there are exceptions.

I may sound arrogant and big headed (hopefully not too much), but time is valuable and i would gain more from Shadow boxing or even dancing like a retard (which i do quite often)

how do you do squats and all the other 1s?
as i dont know much exersises

Originally Posted by boyla

Cross training is a waste of time. End of story

Core, i think you have watched too many adverts (infomercials)

I dont use flexibility training as the effects go after 1-2 weeks were a strength programme will go after 1-11 weeks, exercises for mma should be anaerobic and hard, there are exceptions.

I may sound arrogant and big headed (hopefully not too much), but time is valuable and i would gain more from Shadow boxing or even dancing like a retard (which i do quite often)

http://www.yogajournal.com/practice/...m?ctsrc=nlv101