by T. GISKI

Created on: March 23, 2009

Even though weight-lifting has numerous benefits, the idea of "pumping iron" can be intimidating, especially if you are new to working out. Whether it is because free weights seem like too much work, or you don't enjoy training at a fitness facility, you can still achieve a toned and fit physique without lifting a single pound of additional weight.

Five major keys to improving you physique without the use of weights or other equipment:

1. Utilize your own body weight. Classics such as push-ups, squats and lunges provide adequate toning to major muscles without the use of free weights. Not only are they equipment-free, but they can be modified for beginners as well as modified to increase the intensity for more advanced exercisers. In other words, these moves never get old, provided you push yourself to the level that will maximize your benefits. Once you master the technique of each of the moves, the reps can be increased for each session, or variables (such as a one-legged squat/speed squat) can be used instead of the standard.

2. Practice yoga or pilates. These practices in particular will help improve body physique by toning every muscle of your body in a non-impact way. Balance postures performed in yoga will help strengthen and increase flexibility as well as tone muscle. The aim of pilates is to control the core muscles and to reach "deep" muscles by controlling movements through breathing. In both pilates and yoga, form and technique are important to achieve results. Although many people are afraid to try these because they seem "different" than most exercises, the benefits are many, and most moves can be modified for beginners. There is a wealth of knowledge becoming available on yoga and pilates, as well as instructional dvds and books that will guide you through beginning to advanced routines.

3. Involve isometric training in your routine. Isometric moves are ones that challenge the muscles without using the natural range of motion. The idea of an isometric exercise is to strengthen the muscle by "holding" a position rather than moving through a "position". In order to do this, one would either use an immovable object (such as the wall, during a wall-squat, or the floor during a plank move) or one's own body weight (such as during a flexed arm hangexercise.)

4. Get dynamic in your motions. Including plyometric training into your schedule at least once a week will not only increase your muscle strength, but will also help with speed and stamina. (Not to

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