Resistance Training Exercises

Anyone who wants to burn calories and build strength would be have interest in a resistance training program. Because resistance bands or tubing are fun and excellent for toning, they are growing in popularity.

So many people are looking for ways to relieve stress after a long day at work, but their demanding schedule often times gets in the way of going to the gym. The good news is that resistance training can easily be done from the comfort of your own home.

In fact, all you really need are a few pieces of equipment, such as dumbbells or elastic bands. I would also advise getting an exercise mat so you can be comfortable while doing some floor work. You only need thirty minutes a day to perform these sample resistance training exercises.

Warning: Resistance training exercises are good for one's health but, it might be good to see a doctor first. Those who have an existing health condition are strongly encouraged to do so. Also, never forget to warm-up when beginning exercise to prevent injuries.

Knee Push-ups

Target muscles: pectoralis major, front and lateral deltoids, triceps
How to do: Place your palms and knees on the floor. The arms must be fully extended with the hands either shoulder width or slightly wider. Bringing your hands in closer works the triceps. The wider they are, the more it works the outer chest and shoulders.

Gradually bend your elbows to ninety degrees and make sure your back stays straight as you lower and push up. Never fully extend your arms and lock your elbows, keep them slightly bent at the top of the motion.

Lateral Raises

Target muscles: Front and Lateral Deltoids
Procedure: Stand with feet about shoulder width apart. You can either use resistance bands or free weights. If you have tubing, then place both feet on top of the middle. If you want less resistance, then only use one foot. Start by grabbing the handles and holding them at the side with the elbows bent at 90 degrees. Raise your arms to the side up to below shoulder height, then return to the original position. Bend your knees slightly during the movement, keep your core engaged and shoulders relaxed.

Superman

Target muscles: gluteus maximus, low back, spinal erectors
How to perform: Lie face down on a mat with the arms and legs extended. Then, proceed to lift both arms and legs off the mat. Hold for a few seconds, then release. There are several different variations to this exercise. You can bend the back legs and lift, and make a swimming motion with the arms.

There are so many other resistance training exercises that are very effective for toning muscles. The key is do them on a regular basis so you can get the results that you want.