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6 Simple Exercises You Can Do At Home

Posted by Amelia Dizon on

Enjoying a good workout does not necessarily require you to visit the gym, park or fitness corner. In fact, you can reap the benefits of regular exercise in the confines of your home.

Resistance Bands

Resistance bands are affordable bands or tubes that provide resistance when stretched, and can be used in strength training workouts for all major muscle groups. Also, they do not take up much room, unlike barbells and dumbbells, and can provide up to 45kg of resistance. 

Here are some exercises that you can do with just a simple resistance band:

1. Bicep Curls

Stand with one leg stepped forward on the centre of the band, and wrap the ends of the band with both hands. Next, curl your arms up towards your shoulders, making sure that your elbows are tucked in at your sides. Hold for 5 seconds and slowly return to starting position. Do 2-3 sets of this with 6-8 reps. This will help strengthen your bicep muscles as well as the frontal arm muscles. 

2. Shoulder Shrug

Place the band under your feet and stand shoulder-width apart, while wrapping the ends of the band with both hands. Next, raise your shoulders up toward your ears and hold for 5 seconds before slowly returning to starting position. Do 2-3 sets of this with 5-6 reps. The Shoulder Shrug will help strengthen the upper Trapezius muscle. 

3. Hip Abduction

Place the band under your feet and stand shoulder-width apart, while wrapping the ends of the band with both hands at hip level. Next, move your right leg out and return to starting position and move your left leg out. Do 2-3 sets of this with 6-8 reps. The Hip Abduction exercise will help strengthen the Quadriceps and hip abductor muscles.

Balance Wobble Cushion

Balance training using a Balance Wobble Cushion is an effective method to improve strength, balance, and stability, especially around the joints. The Balance Wobble Cushion is an inflatable round cushion that is strong enough to sit or stand on, and intentionally provides an unstable surface to increase the difficulty of exercises.

Here are some exercises that you can do with a Balance Wobble Cushion:

1. Leg Balance

Stand on one leg on the Balance Wobble Cushion for 15 seconds. Do 1 set of 10-12 reps for each leg.

2. Sway That Waist

Stand on one leg on the Balance Wobble Cushion and gently sway from your waist front and back as well as side-to-side for 15 seconds. Make sure not to bend your back, hips or knees. Do 1 set of 10-12 reps.

Pedal Exerciser

The pedal exerciser resembles bicycle pedals on a stationary platform and can be used to perform gentle exercises on either the arms or legs. Usually, the exerciser will be placed on the floor and the user will then pedal away while being seated on a chair. As the user’s strength increases over time, he/she can tighten the resistance knob to increase the difficulty. You can also monitor your progress as the digital display on the pedal exerciser shows the time, repetitions and the calories burned.

 

References:

Humes, J. (n.d.). EXERCISE RESISTANCE BAND REVIEW. Retrieved June 9, 2016, from Thoroughly Reviewed: https://thoroughlyreviewed.com/sports/exercise-resistance-band-review/ 

Exercises and Guides. (n.d.). Retrieved June 9, 2016, from Sanctband: http://sanctband.com/exercise-guides 

Callie. (n.d.). 8 Amazing Reasons To Love Your Stability Cushion. Retrieved June 9, 2016, from Stability Ball Reviews: http://stabilityballreviews.com/stability-cushion/

Clark, D. (n.d.). What Muscles Are Used When Using a Pedal Exerciser? Retrieved June 9, 2016, from The Nest: http://woman.thenest.com/muscles-used-using-pedal-exerciser-13931.html

Wolfe, L. M. (n.d.). Can a Pedal Exerciser Give a Good Workout? Retrieved June 9, 2016 , from The Nest: http://woman.thenest.com/can-pedal-exerciser-give-good-workout-9272.html

Pedal Exerciser with Digital Display. (n.d.). Retrieved June 9, 2016, from RehabMart: http://www.rehabmart.com/product/pedal-exerciser-with-digital-display-33191.html

Images:

Resistance band exercises: http://sanctband.com/exercise-guides

Balance cushion: http://www.physioroom.com/images/products//full/38389_image2.jpg & https://images-na.ssl-images-amazon.com/images/I/51gt1SIL+BL.jpg

Pedal Exerciser: http://www.yms.com.sg/wp-content/uploads/2015/01/ar0601_2.gif


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