Summer is here, and itâ€™s time to get that beach body! I donâ€™t have a lot of time to work out and what little down time I do have, isnâ€™t enough to get to the gym, and I certainly canâ€™t afford crazy exercise machines. Hereâ€™s a few workout ideas I got from my sister, who has a crazy college schedule and still manages to be fit and healthy. I like all these workouts because I can fit them in between loads of laundry, or while Iâ€™m watching TV and I donâ€™t have to spend a small fortune of equipment.Â These are just a few examples:
Resistance Band Row
Sit on the ground or on an exercise mat and extend your legs out in front of you. Hold the ends of a long, flat resistance band in each hand. Wrap the center of the band around the arch of your feet. Sit up straight, and hold your hands out in front of you in fists, choosing either a horizontal or vertical fist position. Pull back on the resistance bands, bending your elbows as your squeeze your shoulders together. When your upper arms come in line with your back, reverse the movement and return the band to the starting position. Continue the exercise, repeating the movement 12 to 15 times. Try not to use your momentum to make you move- youâ€™ll pull something.
Chest Lift (Exercise Ball)
Chest lift is a great AB workout. It works the upper and lower abs. You will also have to use your legs, and your butt muscles to stay stable.Â First, sit on the exercise ball and walk your feet out and pull your abs in and up to roll down on the ball so that your back is supported by the ball. You will probably be a little less than even with the floor. Put your hands behind your head, elbows wide. Inhale (breathing is really important- I used to hold my breath and I would get worn out much quicker) Exhale: Pull your abs in deeply to curl your head and upper spine up. Do not tuck your pelvis. Leave your shoulders down.Â Inhale: Return to start position. Repeat 3 to 6 times.
Resistance Tube Bicep Curls
This is by far my favorite item to workout with. There are so many different routines you can do to work various parts of your body. Start by bending your knees keeping your back straight when positioning the resistance tubes underneath the balls of your feet. Stand up and raise your hands slightly so that there is a small amount of resistance before starting the exercise with your palms facing upwards. This time you will be using one arm at a time starting with the weakest. Exhale as you curl the tube up keeping your upper arm strong and solid to your side squeezing your bicep at the top of the motion. Inhale as you lower the tube back to the starting position in a slow, controlled manner not allowing your arm to fully lockout or the tube to become relaxed before starting the next rep with the other arm and tube. Repeat this technique alternatively with both tubes and arms.
Hope this helps.Â Have a great Summer!