Working out at home

Friday, March 4, 2011

Working out at the gym can be less satisfying — the gym equipment is crowded and complicated, the commute is inconvenient and you often go home without feeling that you have gotten a good workout.

Don't give up on working out just because the gym is crowded. Here is a great solution for you to still get a great strength workout without leaving the comfort of your own home. The name of the game is resistance band training. Resistance bands provide a great alternative to the traditional dumbbell weights. They are lightweight, easy to stow away and provide many different workouts with just one piece of equipment. Typically, the resistance bands come in three or four different colors, each of which usually represent different resistance/tension. The different sizes of tubing fit the needs of beginner all the way up to advance lifters.

Here are some great resistant band exercises for different muscle groups:

Shoulders: Side Lateral Raises

1. Stand in the middle of the resistance band
2. Hold the handles of the band to the side of your body
3. Raise the bands outward until your arms are in a straight line with your shoulders

Back: Pulling Straps

1. Lie down flat on the floor and place resistance band under your stomach
2. Lift your chest up and raise your arms straight out
3. Keeping your shoulders down, pull on the band to feel the stretch in your back

Arms: Bicep Curls

1. Stand in the middle of the resistance band
2. Hold onto the the handles with your arms straight
3. Keeping elbows to your sides, curl the handles up to your shoulders

Legs: Tube Walk

1. Stand in the middle of the resistance band
2. Criss-cross the bands (i.e. left hand goes to right leg)
2. Holding the top of the resistance band, takes 10 steps to the right, then 10 steps to the left

Abs: Pelvic Push

1. Lie on your back with your knees bent
2. Place the resistance band across the front of your waist
3. Raise your hips into a bridge position
4. Squeeze your glutes, thighs and abs and hold for 10 seconds
5. Return to starting position