At Home Resistance Training Exercises That Get Results

Whether you want to climb a mountain someday or just plain tone up, resistance training is a important part of any workout program. The following strength training exercises can be done in the comfort and privacy of your home.

Work your upper body with a resistance band. Step on the middle of the resistance band and take the other ends in your hands. Pull the band up and over your head, first in front, then on the sides, paying attention to which muscles are worked as you pull. As you determine which moves work which muscle sets the most effectively, develop a routine using your unique pulls. Repeat until your hit muscle failure, rest, and repeat again.

You can also use your own body weight to tone your upper body. Lie on the floor and place your shoulders directly under your shoulders. After you've worked through tradition push ups, move into a plank position and remain there, engaging your abs. Rest again, and ease your way into downward dog, with your legs straight and your arms stretched in front of you, your body forming a triangle. Move such that your body forms a triangle and the majority of your weight rests on your shoulders and arms. Give everything a good stretch and work through the poses again.

Next you can challenge your lower body with the resistance band. Adjust the resistance band such that it rests on your ankles, and then walk to the side, taking wide steps and feeling the resistance from the band in your inner and outer thighs. Side walk, using the band for resistance, from side to side until you feel the muscles fatiguing. Then switch tactics, standing on one foot and extending the other leg in a front, then side, then back kick, each time challenging the band. Switch legs and repeat until fatigued.

You can also work your lower body simply by using your own weight. Pretend you are sitting in a chair; hold this position, making sure to engage your gluts. When you fatigue, stand up, stretch a bit, and then repeat the squat again.

All of these exercises will tone you up, at minimum cost to you. You'll see the best results if you pick up a set of resistance bands; they're inexpensive and very effective.

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