Watch out -- when you have a set of resistance bands or tubing, you'll find that you really have no excuse not to exercise. These little pieces of equipment will fit into even the most skinny-minnie purse, meaning you won't have a reason not to bring them on your next business trip. While the ring-style versions of this exercise equipment won't give you as much versatility as the longer bands, you will be able to do a few key exercises for your legs and arms.
Ring resistance bands are made with varying levels of resistance. Depending on the resistance level of your rings, your motions may be wider or narrower. The exercise will be more difficult with "heavy resistance" bands.
Step 1
Stand near a wall or chair and wrap the ring around both ankles. Hold onto a wall or chair as you lift one leg to the side to perform standing hip abduction exercises. Slowly raise and lower your leg 12 to 15 times, and then turn around so you can work the opposite side. Even one set of 12 to 15 repetitions is enough to get a good strength-training workout, advises MayoClinic.com.
Step 2
Stay near the wall and switch to hip adduction exercises. Lift and cross one leg in front of the other, which should create tension in the hip adductor muscle at the inside of the lifted leg. Slowly lower the leg back to standing repeat the motion 12 to 15 times. Then repeat with the opposite leg.
Step 3
Stand with your feet about shoulder-width apart and grasp a ring handle in one hand in preparation for the bicep curl exercise. Bend your elbow so that your palm faces your shoulder, keeping the elbow tucked near the trunk. Grasp the other handle of the ring with the other hand, and press downward toward the side of your waist to create some tension on the ring. Allow the first hand to loosen the tension on the ring, moving that hand toward the lower hand. Then pull that arm back upward toward the shoulder, which should cause you to feel some resistance in your bicep muscle. Repeat the motion 12 to 15 times and then adjust the rings to work the opposite arm.
Step 4
Hold the ring in both hands, with elbows bent and your hands in front of your chest, facing toward your body. Pull outward with both hands, keeping the ring in front of your chest. As you pull out, you should feel tension in your triceps muscles at the backs of your arms, as well as the latissimus dorsi of the back. Release the tension to complete one repetition, and then repeat for a total of 12 to 15 repetitions.
Tips
References
Tips
- Ring resistance bands are made with varying levels of resistance. Depending on the resistance level of your rings, your motions may be wider or narrower. The exercise will be more difficult with "heavy resistance" bands.
Writer Bio
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.