People exercising with exercise bands

5 Easy Exercises to Help You Achieve Your 2019 Fitness Goals

Do you want to get in shape in 2019 but are unsure how to get started?  Do you hate going to the gym?  We are going to show you 5 easy exercises that you can do at home with an exercise band and items in your own home!

It is always best to set goals to help motivate yourself, so try to  be realistic.  For exercises #1-4, start with 1-2 sets of 10-15 reps of each exercise, 3 times a week.  If you don’t feel tired at the end of your sets, simply add a 3rd or 4th set!  For exercise #5, start with a 3 second hold and repeat 10 times (and then challenge yourself by holding for longer).  If that isn’t enough then come visit us at the clinic and we will be sure to provide you with more challenging exercises.

Try these!  Click on the video to see the exercise.

#1 Mini-band Squat


Instructions:

  • Start with your feet a comfortable distance apart.
  • Place mini-band around both legs just above your knees.
  • Hold weights in hands (if desired) as shown.
  • Initiate the squat by flexing at your hips and bending your knees (like sitting in a chair), keeping your back in neutral.
  • Return to standing, pushing up through your heels.

 

#2 Clamshell


Instructions:

  • Lying on your side with a mini-band (if desired) around your legs just above your knees.
  • Flex hips up slightly and keep your back straight.
  • Gently engage your abdominal muscles and lift the top let up (about 1 foot) and slowly lower back to the starting position.
  • Make sure you engage your gluteal muscles throughout!

 

#3 Resistance Band Push


Instructions:

  • Attach an resistance band to a door handle or stair railing
  • Stand in a stride stance holding the resistance band in one hand
  • Gently engage your abdominal muscles and push resistance band away from your body using your chest muscles
  • Slowly return to the start position

 

#4 Resistance Band Row


Instructions:

  • Attach a resistance band to a door handle or stair railing
  • Stand with feet shoulder width apart holding resistance band in one hand
  • Gently engage your abdominal muscles and pull resistance band towards you, parallel to the floor, using your back muscles
  • Slowly return to the start position

 

#5 Quadruped hold


Instructions:

  • Start on your hands and knees, keeping spine in neutral including your neck
  • Gently engage your abdominal muscles
  • Lift both knees 1-2” off the floor and hold for 5-10 seconds (without shaking)
  • Return to the start position
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