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Exercise Tubing for Resistance Training

If you travel and need a convenient way to exercise without packing dumbbells, exercise tubing is an excellent alternative for creating resistance. With this one move, you’ll be able to train multiple muscles in your upper and lower body at the same time.

STEP-1. Grasp the handles at each end of the rubber tubing. Place your feet on the tubing as an anchor. Be sure your feet are shoulder-width apart, toes pointing forward, feet parallel to each other. Lower your arms by your sides. Inhale, lift your chest, and firm your abdominals in toward your spine.


STEP-2. On an exhalation, sit back into your heels, bend your knees and lower your hips into a squat position. Simultaneously, squeeze the muscles in the front of your upper arms (biceps) and bend your elbows, bringing your hands toward your chest. Keep your elbows down and hold the tubing taut for 2 seconds. Release by slowly lowering your arms (be sure not to let the tubing snap back quickly) and straighten your legs. Repeat eight to 12 times.

Sources: Los Angeles Times

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Exercise Yoga

Yoga and Strength Training in One Move

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Step-1. 1. Standing with your feet together, hold a 5- to 8-pound dumbbell in each hand, arms dropped straight in front of you. Inhale and shift your body weight over your right leg. On an exhale, lean forward and raise your left leg behind you. Keep your abdominals pulled in to support your spine.

Step-2. Once you feel stable balancing on your right leg, contract your back muscles and bend your elbows, pointing them backward until your dumbbells are close to your hips. Pause for 2 seconds, then lower your arms. Continue the arm movement 8 to 12 times while you maintain your balance. Bring your legs together and stand up, then repeat on the other leg.

Sources: Los Angeles Times

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Lower-Abdominal Exercise

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To challenge your core muscles and flatten a lower-ab pooch, take your abdominal workout up a notch with this bent-leg V-sit. It targets the deep (transverse) abdominal muscles that help pull in your midsection. It’s a difficult exercise to do correctly, so remember to keep a short range of motion with your legs.

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STEP-1. Sit on the floor with your legs bent and feet flat on the floor. Place your arms behind you and lean back on your elbows. On an exhale, try to round your lower back to touch the floor, pressing your navel toward your spine. Lift your feet off the floor, keeping your knees bent.

STEP-2. Without letting your abs relax, extend your legs just a few inches in front of you. Pause for three to six seconds as you continue to keep your abs drawn in toward your spine and your lower back slightly rounded. Release by bringing your knees into your chest, inhale and relax your abs. Repeat eight to 10 times.


Sources:Los Angeles Times

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Strengthen Core, Tighten Abs with Upper Body Twist

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Your core is your center and is considered the powerhouse of the body. It consists of all your torso muscles from your upper back to your pelvis. To keep it strong, do this simple yet challenging exercise to tighten your abs and strengthen your back and hip muscles. Be sure you only twist from your waist up. Your lower body should remain stationary throughout the exercise.
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1. Hold a 5- to 8-pound dumbbell with both hands and sit on the floor with your knees bent and your feet flat on the floor. Inhale and, on the exhale, tighten your abs, pressing your navel to your spine. Lean back slightly and extend your arms in front of your chest.

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2. Slowly rotate your arms and upper torso to the right. Keep the dumbbell in front of your chest. Hold for three seconds, then rotate back to the center. Do three sets, rest for 10 seconds, and repeat on the other side

Sources: Los Angeles Times

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Seated Twists Give Muscles a Lift

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Twisting is a part of everyday movement, but if your body is not used to doing it correctly, you could easily get injured by twisting the wrong way. Here are two seated twists that will help stretch and strengthen the muscles of your back, abdomen, hips and legs. Once you feel comfortable with twists done safely on the floor, you can progress to standing twists. Always approach twists with caution, especially if you have a sensitive back.

Step 1. Sit on the floor with both legs stretched out in front of you. Bend your right knee, foot flat on the floor next to your left inner knee. Hug your right knee with your left arm and pull your body upright so you’re sitting tall. Move your right hand behind you, placing it flat on the floor to help you maintain a vertical spine. Now rotate your upper body to the right as far as you can. Stay in this position for 10 to 20 seconds while breathing evenly. Return to the starting position and switch sides or continue to the next pose.

Step 2. Stay in the twist as you grasp the outer edge of your right foot and slowly straighten your right knee and left elbow. Keep your spine upright as you stretch your right hand out and back . Stay in this position for 10 to 20 seconds. Bend your right knee, release your foot and turn to the front. Switch legs and repeat on the other side.

Sources: Los Angeles Times

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