Simple Resistance Training Exercises

At the end of a long day, many people would rather head home to eat dinner and relax as opposed to exercising. Work can certainly be stressful, and watching TV is a form of relief for a lot of people. Some do however understand that exercising not only relieves tension, but provides energy. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.

Little equipment and space is necessary in order to do resistance training exercises in your home. They can be done with light dumbbells, resistance bands, a medicine ball, swiss ball, or even kettle bells. This equipment is not very expensive and should last for as long as you need it to. The following are a few resistance training exercises that can be done regularly.

Chest Exercises

Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A ball offers more of a challenge since you have to work to stay balanced. The chest fly and the chest press are the two most popular exercises. The chest press involves pressing the dumbbells straight up from the chest. To do a chest fly, extend yours arms out over your chest. Then, with your arms only slightly bent, bring your hands down to your sides. Lift the weights back up to the original position. Resistance training exercises like this target your chest, as well as your triceps and shoulders.

Back Exercises

A swiss ball or dumbbells can also be used for back resistance training. The reverse fly and bent over row are two very effective exercises. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Keep your straight back and lift up until your shoulder blades touch.

Biceps Curls

If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.

Leg Exercises

The squat is the best exercise you can do for the lower body. Dumbbells are necessary in order for squats to be effective. As you begin to lower your butt down as if you were sitting, bring your arms out in front of your chest for balance. Proceeed to extend back up and stop before your knees lock. Avoid straightening the legs completely to keep pressure on the thighs.