Travelling or stuck at home?
You can still get a good workout in.
These exercises are perfect for just about anywhere. Just grab a resistance band and you're ready to go.
1. Leg pelvic raises
Why? The glutes are lazy muscles. This move will work them and give you buns of steel.
How? Lie on your back, hands palms down. Bend your knees to 90 degrees, heels 30cm from your butt. Place your right ankle on your left thigh just above the knee. Push your hips up as high as you can, clenching your butt. Slowly lower, lightly touch the ground and repeat. Do all reps on one side, then switch.
Sets and reps: 2-5 sets of 8-15 each side.
How? Lie on your back, hands palms down. Bend your knees to 90 degrees, heels 30cm from your butt. Place your right ankle on your left thigh just above the knee. Push your hips up as high as you can, clenching your butt. Slowly lower, lightly touch the ground and repeat. Do all reps on one side, then switch.
Sets and reps: 2-5 sets of 8-15 each side.
2. Horizontal rotations
Why? Your body is most susceptible to injury when you twist so you need to practise with control to strengthen the relevant muscles.
How? Attach a resistance band to a chest-high horizontal anchor. Hold the band in both hands and stand, feet hip-width apart, side on to the anchor point, far enough away that the band is tight. Extend your arms in front of your chest. Slowly rotate your torso towards the anchor, elbows straight, then twist until your torso is facing away from the anchor.
Sets and reps: 2-5 sets of 8-15 each side.
How? Attach a resistance band to a chest-high horizontal anchor. Hold the band in both hands and stand, feet hip-width apart, side on to the anchor point, far enough away that the band is tight. Extend your arms in front of your chest. Slowly rotate your torso towards the anchor, elbows straight, then twist until your torso is facing away from the anchor.
Sets and reps: 2-5 sets of 8-15 each side.
3. Band pull/pushes
Why? Resistance bands help strengthen muscles.
How? Attach a band to a vertical anchor point and hold both ends. For the pulls, face the anchor, arms outstretched, palms down. Draw both elbows back until they are behind your torso (pictured). For the pushes, stand with your back to the anchor, hands outside your shoulders, palms down. Drive both hands out. Don't lean forward. The further you are from the anchor, the harder it is.
Sets and reps: 2-5 sets of 12-30 each move.
How? Attach a band to a vertical anchor point and hold both ends. For the pulls, face the anchor, arms outstretched, palms down. Draw both elbows back until they are behind your torso (pictured). For the pushes, stand with your back to the anchor, hands outside your shoulders, palms down. Drive both hands out. Don't lean forward. The further you are from the anchor, the harder it is.
Sets and reps: 2-5 sets of 12-30 each move.
4. All-fours supermans
Why? If you can keep your torso still during this move you'll notice it has crossover benefits to more advanced moves.
How? Crouch down on all fours on a mat, hands directly below your shoulders and knees directly below your hips. Brace your core and keep your head in a neutral position, looking down to the ground with your neck long. Simultaneously raise your right arm and left leg until they are horizontal. Slowly lower back to the ground and repeat on the other side. Try to remain stable through your torso throughout this exercise.
Sets and reps: 2-5 sets of 10-20.
How? Crouch down on all fours on a mat, hands directly below your shoulders and knees directly below your hips. Brace your core and keep your head in a neutral position, looking down to the ground with your neck long. Simultaneously raise your right arm and left leg until they are horizontal. Slowly lower back to the ground and repeat on the other side. Try to remain stable through your torso throughout this exercise.
Sets and reps: 2-5 sets of 10-20.
5. Mountain climbers
Why? These combine cardio and core strength.
How? Assume a push-up position, hands on the ground or a low bench. Move one foot forward so the knee is close to your chest. With your hands on the ground, jump your feet up and, in mid-air, switch your front foot to the back and back foot to the front. Land lightly with both feet, then sink your back knee to the ground in a lunge. Go straight into another jump, switch feet in mid-air, and land back in the start position.
Sets and reps: 2-5 sets of 12-30.
How? Assume a push-up position, hands on the ground or a low bench. Move one foot forward so the knee is close to your chest. With your hands on the ground, jump your feet up and, in mid-air, switch your front foot to the back and back foot to the front. Land lightly with both feet, then sink your back knee to the ground in a lunge. Go straight into another jump, switch feet in mid-air, and land back in the start position.
Sets and reps: 2-5 sets of 12-30.
Other ideas
- Skipping: Add to circuits.
- Boxing: Great cardio.
- Abs: Exercises such as sit-ups and planks can be done anywhere.
- Star jumps and high-knee running on the spot: Old-school but they do the job.
- Burpees: My clients hate these. This must mean they work!
Source: http://mums.bodyandsoul.com.au/
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