Jackie Wright – A Great Resistive Tubing Workout You Can Take Anywhere | SkyHiNews.com

Jackie Wright – A Great Resistive Tubing Workout You Can Take Anywhere

Jackie Wright / The Fitness Trail
Grand County, Colorado

(Third in a three-part series)

Last week we highlighted upper body resistive tubing exercises for the triceps and biceps and one lower body exercise as well. This week, we will cover another lower body exercise and a great exercise for the abdominals/core. Check out the first in this three-part series for tips on working with resistive tubing to ensure your safety and effectiveness. As always, consult your physician prior to beginning any exercise program.

Lower Body Resistive Tubing Exercise

Hip Abductors – (Targets the Hip Abductor Muscles) – Supine Abduction – Choose Moderate to Thick Tubing

• Sitting on the floor with the resistive tubing, place the center of the tubing under the arch of your shoes with the feet approximately shoulder width apart.

• Holding both ends of the tubing in your left hand, tuck the handles underneath the piece of tubing between the feet and pull both handles through with the right hand so the tubing lies on top of the piece of tubing between the feet.

• This will anchor the tubing around the feet.

• Holding both handles together in both hands with the handles running parallel to the floor, lie back facing the ceiling.

• Head/shoulders/elbows should be touching the floor, tubing handles held close to the abdomen and the legs extended over the hips facing the ceiling with the legs approximately shoulder width apart.

• Keeping the shoulders rotated back/down, the rib cage lifted, navel pulled toward the spine, and the knees relaxed, keep the legs directly over the hips throughout the exercise.

• Abduct the legs at the hip joint, so that both legs press out to the side and then return to the beginning position.

• Use your hip abductor muscles to do the work, not the lower legs.

• Make certain to keep the tubing taut and do not bring the legs completely together on the return.

• Perform 1-3 sets of 8-12 repetitions, two to three times per week.

Abdominals/Core Resistive Tubing Exercise

Abdominals/Core – (Targets Inner and Outer Core Unit Muscles) – Kneeling Crunch – Choose Moderate to Thick Tubing

• Tether the tubing around an immovable object, which will enable you to kneel on the floor and have the tether above the height of your head.

• Kneeling on the floor facing away from the tether, place one of the handles in each hand so that the palms rest on top of the shoulders holding the tubing.

• Shoulders rotated back/down, rib cage lifted, navel pulled toward the spine and the knees approximately shoulder width apart, keep the arms stationary at the shoulders.

• Engage the inner/outer core unit muscles, bracing against the resistance with those muscles and crunch the torso toward the floor keeping the neck in neutral.

• Avoid using the arms to pull the tubing and keep the lower body motionless as you isolate the muscles from the base of the rib cage to the top of your pubic bone, closing the distance between those two body parts.

• Then, return to the beginning position and repeat.

• Perform 1-3 sets of 8-12 repetitions, two to three times per week.

In the next three weeks, we will feature a great workout series with the stability ball.

– Jackie Wright is the owner/manager of Never Summer Fitness LLC in Grand Lake, Colorado. She can be reached at her website http://www.neversummerfitness.com, her e-mail at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com