Traveling is always an enriching and necessary experience: breaking the routine and changing airs is liberating and quite healthy, but the truth is that many leave their workout routines during these periods.
Maybe in the place where you are staying there is no gym or maybe you just travel in against the clock and you cannot waste much time training. In any of these cases, a routine minibands resistance may be the solution.
These bands are practical in many ways: they are lightweight, easy to carry and use and fit so well to so many workouts, they should be what any healthy person puts first in their suitcase when traveling.
- Scissor Heel
Jumping jacks is a quite popular cardio workout. By adding a simple resistance miniband, it can also become a complete resistance exercise. To do this, do the following:
- Put the band around your ankles.
- When starting, your feet should go together, hands on the sides and knees and hips slightly bent.
- Make a leap as high as you can, while stretching your arms over your head and opening your legs.
- It falls into the initial position and repeats the exercise for about 30 seconds.
- Skater steps
Increases strength and toning in the legs by adding a resistance band to this exercise. For that:
- Put a resistance band around your ankles, with your feet open to the width of your hips.
- Take a side jump landing with one leg in front, while you carry the other diagonally and backwards, imitating the position of a moving figure skater.
- Make the same jump in the opposite direction.
- Repeat the exercise for 30 seconds, alternating sideways.
- If you want to add more difficulty to the exercise, put the band around the knees instead of the ankles.
- Donkey Kick
This popular buttock exercise can work your legs better in a short time with this simple modification.
- It starts upside down on the floor, resting on hands and knees, and with the elastic miniband around the feet.
- Extend one foot up, like imitating the kick of a donkey.
- Apply some pressure on the abdomen while doing this, to avoid discomfort in the lower back.
- Return to the starting position and repeat the exercise for 30 seconds. Then change sides.
- Bear ride
The bear crawl is an exercise that works together the lower and upper body. By adding a resistance miniband to your knees or wrists, depending on your preference, you can make it more challenging.
- He starts upside down, with his hands and feet resting on the floor and back straight, distributing the weight evenly.
- You can perform the movement on the side, taking one step to one side, moving one foot and your partner arm out, and then follow with the other. Then you make the same movement in the opposite direction, returning to the initial position.
- You can also go forward and back, equally entering and exiting in the starting position each time.
- The important thing is to keep the abdomen with a slight pressure, to avoid damages in the lower back.
- Perform the exercise for 30 seconds.
- Squat with jump
Maximize work on legs and abdomen with this squat, jump and resistance mix. To do this follow the following steps:
- Put the band around your ankles and start with your feet apart at the width of your hips and arms at the sides.
- He jumps open his feet and falls into a squatting position, bringing his hands to his chest.
- Jump back to the starting position, standing up and joining the feet.
- Repeat the entire exercise for 30 seconds.
- Exercise of the clam
The clamshell is a Pilates movement whose effectiveness for toning thighs and buttocks is more than proven. Execute it with resistance minibands follows:
- Put the band around your knees and lie on one side on the floor, resting on the elbow.
- Keeping some pressure on the abdomen, rotate the free knee outward, keeping only the heels together (like an open clam or a mouth).
- Return to the starting position and repeat the exercise 30 seconds per leg.
- Pull apart
Any extension you do with the arms using resistance minibands will be useful: by varying the movement from top to bottom or to the sides you can work chest, biceps or triceps extension in a complete way. To do so, consider the following:
- Put the band around your wrists.
- Start standing, feet apart according to the width of your hips and forearms at a right angle with your elbows.
- Extend your arms out and take them in again, repeating the movement for 30 seconds.