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Try these three simple moves for a total-body workout
Tags:How to Use Exercise Bands,prevention,exercise bands,simple moves,total-body workout
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Prevention's Personal Trainer Quick tips from fitness experts
Hi! I'm Chris Freytag, Certified Trainer and Fitness Expert for Prevention. Exercise bands are the ideal piece of equipment because they offer the same toning results as bulky weights, but they're lightweight and you can take them anywhere. So it's easy to workout at home or on vacation. Here are three moves that will help you tone up your whole body.
The One-Legged Row tones your shoulders, your back and your abs. To start, loop the exercise band around one foot and then grab both handles in the opposite hand. Lift your foot above the floor engaging your abdominals so you've got that balance challenge and slightly soften your supporting knee. Abs tight, spine long, pull the handles just past your hip, working your back and your rear shoulder muscles, and pull. Feel that resistance, hold onto that balance, and keep repeating. Of course, remember to switch to the other side.
The Seated Crunch is a great alternative to regular crunches. Loop an exercise band through the back of a chair and then go ahead sit down and drape the two handles over your shoulders. Place your feet firmly on the floor about hip-width apart and grab the bands where it's comfortable for you based on the resistance you're looking for.
Pull your bellybutton to your spine, contract, and then round-forward about 45 degrees. Make sure you inhale and exhale, round-forward, belly to the spine, contract, and come back up. Now repeat this about 10 to 15 times and do it about two to three times a week.
Finally, the Squat with Side Leg Lifts that tones your butt and your thighs. So to start, stand with both feet onto the band, and hold the handles in each hand. Put your feet about hip-width apart or a little wider and squat back, keeping your knees over your shoelaces, like you're sitting into an imaginary chair. Squeeze your buns as you come back up and add a side leg lift out to the side, feeling it in your thighs and your hips; back down, squat and the other side.
Make sure when you squat you keep your chest lifted and your abdominals tight and use those buns. Do about 10 to 15 each side, two to three days a week.