Resistance tubing is one of the most versatile pieces of exercise equipment you can own. Relatively inexpensive and readily available in most sporting goods stores, these flexible bands come in a variety of different resistance levels, making it easy to progress your workouts as you become stronger. These bands are perfect for compound exercises, which makes them a great alternative to machines. Best yet, because they are lightweight and portable, it is easy to get in a total-body workout anywhere you go. Today we have shared 4 ways to use resistance tubing for the ultimate core workout.
1. Single Leg Extensions
Anchor the tubing to something secure, like the leg of a park bench or the end of your bed. Lie on your back with your knees bent and your feet flat on the ground. Hold the ends of the tubing in each hand. Extend your arms above your chest with your elbows bent at 90-degree angles, keeping resistance on the band. Engage your core and raise both knees to bring your hips and knees to 90-degree angles. Slowly lower and straighten one leg to be parallel to the ground. Bend and raise your knee to return to the starting position. Repeat the movement on the opposite side.
Start off with 1 set of 5 repetitions on each side.
2. Double Leg Extensions
Anchor the tubing to something secure, like the leg of a park bench or the end of your bed. Lie on your back with your knees bent and your feet flat on the ground. Hold the ends of the tubing in each hand. Extend your arms above your chest with your elbows bent at 90-degree angles, keeping resistance on the band. Engage your core and raise both knees to bring your hips and knees to 90-degree angles. Slowly lower and straighten both legs to be parallel to the ground. Bend and raise your knees to return to the starting position. Repeat the movement.
Start off with 1 set of 10 repetitions.
3. Full Body Reach Extensions
Anchor the tubing to something secure, like the leg of a park bench or the end of your bed. Lie on your back with your legs straight. Hold the ends of the tubing in each hand with your arms extended overhead, decreasing the resistance on the band. Engage your core and raise both knees to 90-degree angles as you use your arms to pull the band downward towards your knees in a ‘crunch’ motion. Slowly lower and straighten both legs to be parallel to the ground as you raise your arms overhead. Repeat the movement.
Start off with 1 set of 10 repetitions.
4. Wood Chops
Anchor the tubing to something secure, like the leg of a park bench or the end of your bed. Start in an upright standing position, then lower to one knee. Hold the ends of the tubing in both hands with your arms extended in front of your body at chest height. Engage your core and use your arms to pull the tubing towards the anchor point, lessening the resistance on the band. Then use your arms to pull the tubing across your body at chest height, increasing resistance on the band. Repeat the sequence of movements.
Start off with 1 set of 5 repetitions on each side.
Remember to keep your core engaged throughout these exercises to reap the most benefits and decrease any chance of injuries. As each exercise becomes easier to do, either increase the number of repetitions you complete or use a band with a higher resistance level. Resistance training is one of the best ways to improve your strength, increase your muscle tone, manage your body weight and decrease your chance of future injuries, so resistance tubing is the perfect addition to your home workouts.
Learn the best core exercises that are easy enough for anyone to perform. Click here for more information.
