10 At-Home Workouts

Gym Closed? Try These Home Workouts!

Do you want to learn more about some great home workouts?

Yes, it’s possible. And no, you don’t need lots of exercise equipment like dumbbells, skipping ropes and resistance bands.

With the coronavirus outbreak and the recommendations to practice social distancing, more people are looking to the good old home workout as the alternative to gym and group workout sessions.

In this post, we take you through the best home workouts and you will even learn how to do dips at home!

Source: Unsplash

How do you choose between the best at-home workouts?

Deciding on a home workout plan depends on your fitness goals.
Here are some examples of fitness goals – building your core, strength training, cardio, or increased flexibility. When we combine individual exercises that target different body parts, you end up with a complete home workout.

Combine exercises that target different body parts for a complete home workout…

None of these requires a lot of equipment because the best home workout equipment is your own body.

Let’s have a look at 10 home workouts you can try today…


A complete body workout, Yoga is a contender for the best home workout. There are plenty of apps and instruction videos online that guide you from beginner to expert. Choose your level, identify the body part you want to work on and get on the mat!

Nike Training Club

If you’re willing to spend a bit of money, this is a great option for a home workout. Once you’ve downloaded the app, enter your fitness goals and select the workout you would like to do. The app comes with instruction videos, motivational messages, and great options for full-body workouts.


Have you tried Zumba? The upbeat Latin dance music and intense cardio are enough to get your heart racing – that’s why it is such a popular home workout. Because you can do as little as 20 minutes of Zumba a day and still see great results. People with busy work schedules love this workout. Find a couple of videos online and start dancing!

Want to target particular body parts? Then combine a few of the exercises below for a complete home workout.

Source: Unsplash


If you want to work your arms, abs and shoulders then push-ups are a great start. Include them in your workout routine at home today!

Here’s how to do them:

  • Lay flat on the floor with your palms flat, at the sides of your body and your legs straight.
  • Push your palms down towards the floor with support from your toes, lifting your entire body up and then going back down towards the floor.
  • When going down to the floor, don’t touch the floor – balance your body weight using your arms and palms still flat on the floor.

Jumping Jacks

They work your entire body and should be done in intervals. For example, do 10 reps, then take a five-minute break, then do another 10 reps. This is a complete body workout on its own.

  • Stand upright legs slightly apart, feet flat on the ground and arms at the side of the body.
  • Jump with legs moving outward to the side and arms going up above the head.


This home workout is perfect for thighs and stubborn muffin tops.

  • Stand upright, feet slightly apart and flat on the floor with hands on the hips.
  • Bend knees slightly and push down, pushing the buttocks out.


If you want to work on your hips, glutes, and thighs, this has to be part of your workout routine at home.

  • Stand upright with your feet slightly apart.
  • Step forward with your right foot, shifting your weight forward and bending your knees.


Those of us who like a bit of strength training, you have probably heard of dips. There are a few variations, targeting different muscles. We will have a look at dips for triceps, here’s how:

Grab a firm, strong chair and sit on the edge.

  • Hold on to the edge with both hands and stretch your legs out (in front of the chair).
  • Push your body down to the ground slowly, your back should be in front of the chair (that’s why it’s called the dip!).

Source: Unsplash


If you have ever wondered how to become flexible, here’s the answer – do regular stretching as one of your at-home workouts.

  • Do Yoga and Pilates
  • Sit flat on the ground, stretch your legs out and try to touch your toes.


Seems so easy right? Truth is, it harder than it looks and that’s probably why it’s a staple for any home workout routine.

  • Lay on your stomach on an exercise or yoga mat.
  • Eyes down to the ground, lift your body, balancing your weight on your forearms and toes.

The best part of home workouts is that you can decide what you want to do and when you do it. There’s no pressure to overdo your exercises and you can do them at a pace that suits you. Are you ready to get started? What do you think you will try first? We would love you hear your feedback!

Are you ready to choose one of the at-home workouts?

At-Home Workouts Author’s Bio

Alisa is a freelance copywriter who enjoys spending time with her family. She is keen on sports and loves to try new activities. And she knows how to become flexible. You may be interested in another article written by Alisa: How to do dips at home.

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Be sure to let Alisa know how you enjoyed her article. And best of luck with your workout plans.

Did you enjoy 10 At-Home Workouts?

If so, you may also enjoy:

Thank you for spending time with us. Wishing you the best of health!

Easy Fitness Exercises for Beginners

For lack of time, motivation, or fear, do you tend to overlook exercising? There are lots of easy fitness exercises for beginners so no more excuses! You can even find classes online like the image below. And, here are a few amazingly easy exercises to help you finally begin an exercise habit.

Exercises For Beginners You Can Do at Home

You run after time, but unfortunately do not have a minute to go out for a jog? Good news: there are some quite simple gym exercises you can do at home that require no equipment. These exercises can even be modified to suit all levels. Let’s look at a few ways’ beginners can start an exercise routine too!

Do you tend to overlook Exercise?
No more! Try these Exercises for Beginners!

Beyond the simple fact of reaching your flat stomach goal, it is about adopting a new, healthier lifestyle, with the aim of feeling better in your body and developing your mind

The Beginner’s Plank

An exercise that is extremely popular with high level athletes, the plank can prove to be a fairly difficult exercise for those with no (or little) strength in their arms. So, if you think this isn’t an exercise for beginners, try this variation. To start, rather than staying balanced on the arms and feet, we hold the same position but with knees on the floor. Hold the pose for 15 seconds, then release. Do at least 2 sets.

After a few weeks, when you have acquired a little more strength, you can easily try the classic plank or one of its many variants. But don’t worry: no matter which variation you choose, the benefits are worth it.

Printable Exercise DetailsPlank Exercise

Push-Ups for Beginners

Many mistakenly think that doing push-ups can make them look like swollen bodybuilding stars. However, it’s a great way to tone your biceps and triceps, without tripling their volume.

For this variation, keep your knees on the floor. Perform at least fifteen.

Printable Exercise DetailsPush-Up Exercise

Lateral Elevation of the Legs

The lateral elevation of the legs (Lateral Leg Raises) will allow you to work your gluteal muscles mainly, but this exercise also works your hip flexors.

Instructions: lie on your left side and lift your right leg upward. Repeat 10 times on each side. Use the opposite arm for support. This exercise is easy and can be performed by almost anyone.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Guided Squats

Use your body weight for these squats.

Instructions: Standing, arms outstretched in front of you and a chair behind you, you will gently try to sit on the chair. Do you think this is easy? It is however quite the opposite! In fact, you will never have the right to help yourself with your hands and your gaze must absolutely be directed straight in front of you. Do a sequence of at least 10 to 15 repetitions.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Stretching Exercises

If you need to gain flexibility, relax, or stretch after your workout, stretching is for you. This gentle exercise is beneficial for the body and gives you a feeling of well-being. All these exercises should be done slowly, breathing deeply and calmly. Zoom on 15 stretches to start. Maintaining the stretch for 30 to 45 seconds for an optimal effect.

Printable Exercise Details15 Full-Body Flexibility Workout

The Posture of a Bird Dog

This is a great balance exercise that engages a lot of muscles.

Instructions: To begin, position yourself on all fours. Then raise your left leg out behind you. Now raise your right arm. The idea is to maintain your balance as long as possible.

Objective: stretch the thighs, glutes, back and abs. This stretch is great for your figure!

Printable Exercise DetailsCore Strength – Bird Dog

Perfect for stretching the lower back.

Exercises for Beginners – Thigh-Chest

A real relaxation exercise, this movement is perfect at the end of a busy day or a sports session.

Instructions: Lying on your back, bring your folded legs back against your chest and hold them with your forearms. To intensify the stretching a little, you can gently rock from left to right without changing position.

Objective: this posture is perfect for stretching the lower back. The lower back relax during this relaxing exercise that can even be done with your eyes closed.

Leaning on a Wall – Exercises for Beginners

Instructions: resting on the wall, you place a leg stretched back until you feel tension. The other is slightly bent forward. Move your back leg away from the wall a little if we want to work the muscles more.

Objective: here we target the calves often tightened during a long walk or after a slightly intense run.

Do the Cat / Cow before or after the plank to stretch your back…

Round Back (Cat / Cow exercise)

With this exercise we work the back by switching between two positions: the hollowed back and the round back (the cow and the cat as we could say in yoga).

Instructions: on all fours, tuck your head down and round your back. To be able to have this “round” position, imagine a thread that would pull your back towards the ceiling. Hold for a few seconds, then push your belly towards the floor. Repeat 10 times.

Objective: with this posture, we relax the whole back. It is a perfect stretching to end a session!

Printable Exercise DetailsLower Back Cat / Cow Stretch

Lumbar stretch

Instructions: knees folded across the pelvis, place the bust on the thighs, the buttocks on the heels, the arms on the floor in line with the bust.

Objective: decompress the lumbar region and relieve the lower back.

Gluteus Stretching Exercises for Beginners

Instructions: sitting with your legs cross-legged, rest one hand on the floor. Inhale to stretch the spine towards the ceiling and exhale pivot the bust towards the opposite thigh.

Objective: Stretching the glutes with torsion of the spine.

Let us know if you tend to overlook exercise or feel like you are active enough?

Author Bio:

Rubab Rizwan lives in Pakistan. She is working towards her bachelor’s degree in computer science and enjoys writing articles as a hobby.

We hope you enjoyed this article from Rubab as much as we appreciate the exercises Rubab shared. Thank you so much for spending time with us. Wishing you the best of health!

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Did you enjoy Exercises for Beginners?

If so, you may also enjoy:

And if these routines are too simple for you, try these from Sports Glory…

Boomer Exercises You can do at home

Exercise and physical activity is beneficial for everyone, no matter your age. And Boomer Exercises is especially beneficial! Exercising daily can improve your mood and reduce symptoms of anxiety and depression. And exercise has many health benefits too. It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.

There are tons of easy boomer exercises you can do at home that don’t require special equipment or complicated moves.

Exercise has many health benefits too: It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.
Here are four (4) exercises that are perfect for us baby-boomers!


Adding a set of squats into your daily workout is a perfect exercise for your lower body. Squats strengthen nearly every muscle in your lower body: Glutes, quads, hamstrings and calves. They also help strengthen your core.

Performing a proper squat should not impact your joints or put any pressure on your body. You might feel your thighs or lower back “pulling,” but this is normal as your muscles work and strengthen.

To perform this exercise, start by holding onto a chair. The chair helps maintain your balance. Stand up straight with your feet hip-width apart. Next, bend your knees while keeping your upper body as straight as possible. You will want to slowly bend down as much as you can without leaning your upper body more than a few inches forward. The idea is to look as if you’re sitting on a chair, except you’re “sitting” on air!

You can perform this exercise as long as you are comfortable in the process. This exercise is not recommended for anyone with knee or back problems.


If you are interested in building your strength quickly, doing a set of push-ups daily will do the trick. Traditional push-ups are beneficial for your chest, shoulders, triceps and biceps. This physical activity is perfect for cardiovascular exercise to help support a healthy heart. Push-ups can also help prevent rotator cuff tears by building the muscles that support your shoulders.

There are two ways to do push-ups: traditional push-ups where you will be on your knees, or wall push-ups, where you push yourself away from a wall.

If you are using a wall to maintain balance, you will still get the benefit of an upper body workout.

To perform a wall pushup, walk up to a wall and place your hands on the wall at shoulder-width apart (you can go wider if you like). Slowly bend your elbows and move your face towards the wall. Your elbows will be at a 45-degree angle and you can continue as far as this movement allows you to. Then push yourself back to your starting position.

Toe Raises

According to the National Council on Aging, every 11 seconds, an older adult is treated in the emergency room from a fall. Taking a fall can be traumatic, so exercises to help prevent them should be a priority for every senior.

One way to create ankle stability and mobility is by adding toe raises into your workout regimen. Toe raises will help build stronger calf muscles and will increase the power in your legs. And having stronger calf muscles will help reduce shin splints and can potentially prevent you from falling.

To start your set of toe raises, stand with your feet hip-width apart. Raise up onto the balls of your feet and squeeze and flex your bottom half when you reach your peak. Then slowly lower your heels down to the ground, and then repeat. If you would like help with your balance, you can either hold on to a chair or stand by a wall for support.

Walking in Place

One of the easiest ways to maintain a healthy heart and lungs is by walking. Walking primarily builds strength in your legs, but your whole body will benefit from walking daily. If there is not a track, treadmill or sidewalk available, you can just walk in place!

Walking in place indoors is just as effective as if you were walking on a treadmill. Walking in place is a low-impact exercise that will help burn calories, especially for the ones who struggle with maintaining a healthy weight.

Make a habit of walking in place during commercials. All you will need is a sturdy floor and comfortable shoes and you can get a workout in during the commercial break! Walking in place is an excellent source of physical activity for beginners. If you like, you can challenge yourself by incorporating arm movements. You can eventually build up stamina and start to slowly jog in place to get your heart rate up!

Walking in place is an excellent source of physical activity for beginners.

Remember to always listen to your body, as fitness levels are different with each person. Participating in physical activity helps you achieve a healthier body and a more peaceful mind. There are loads of boomer exercises you can do at home, so there’s no reason not to get started today.

Boomer Exercises Author Bio:

Danielle K. Roberts is the Vice President and co-founder of Boomer Benefits, where her team of experts help baby boomers with their Medicare decisions nationwide.

Are you considered a Boomer too?  Do you Exercise? Do you enjoy it?

We hope you enjoyed this article from Danielle as much as we appreciated the exercises she shared with us today. Thank you so much for spending time with us. Wishing you the best of health!

Additional Boomer Exercises you may like:

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Why Exercise is Important for COPD Patients

Does exercise fit into COPD treatment? If you or someone you know suffers from COPD, read Daniel Seter’s informative article below. We are thrilled that Daniel is joining us today as he has extensive knowledge about COPD. Please join us in welcoming Daniel!

Read Daniel’s Bio below.

Chronic obstructive pulmonary disease (COPD) is a condition that afflicts millions of people around the world. It’s primarily caused by cigarette smoking and results in permanent and irreversible damage to the lungs and airways. While there is no cure available, it can be treated with a precise diet and exercise routine.

Chronic obstructive pulmonary disease (COPD) is a condition that afflicts millions of people around the world.

Why Exercise is Important for COPD Patients

Because COPD is characterized by chronic inflammation, it may seem counterintuitive to do anything that may exacerbate it. This is true. Heavy exercise can further damage a COPD patient’s lungs and even lead to a life-threatening exacerbation. However, learning the correct way to exercise through a pulmonary rehabilitation program will actually help you relieve your symptoms and breathe easier.

…learning the correct way to exercise through a pulmonary rehabilitation program will help you relieve your symptoms and breathe easier

According to the European Respiratory Review, pulmonary rehabilitation facilitates smoking cessation, increases blood flow, reduces breathlessness, increases pulmonary strength, and educates patients about their lung health. All of which reduce symptoms related to COPD and even reduce the rate at which the disease progresses.

How Does Pulmonary Rehabilitation Work?

Pulmonary Rehabilitation (PR) differs from other exercise routines in one important way: it’s not created by you or your physical trainer; it’s carefully designed by your pulmonary specialist or another medical professional.

Pulmonary rehabilitation programs are often offered in a group setting and provide you with the skills and knowledge you need to manage your disease. While PR certainly isn’t the only treatment option for COPD, it is one of the most effective. Millions of patients suffering with COPD and other lung diseases can attest to the benefits of pulmonary rehabilitation programs.

Exercise Training

Exercise training is the core component of a PR program. The goal of exercise training is to improve muscular strength and stamina throughout the body allowing you to better perform daily tasks like walking, changing your clothes, cooking, and more without becoming breathless or feeling pain in your lungs.

The goal of exercise training is to improve muscular strength and stamina…without becoming breathless or feeling pain…

During this part of your program, your physical therapist will likely focus on leg and arm strength because these will be the most important muscles for performing daily tasks. He/she may have you walk on a treadmill or lift light weights over your head in order to fully stimulate your muscles.

Your therapist may also use a technique called inspiratory muscle training that’s used to specifically target muscles used in breathing. These muscles are your diaphragm, chest muscles, and intercostal muscles (between the ribs). In general, any type of muscle training will improve circulation and the overall efficiency of your lungs.

Neuromuscular Electrical Stimulation

While its effectiveness is debated in patients with early-stage COPD, neuromuscular electrical stimulation remains a key component of PR programs. A NMES device applies electrical impulses to muscles, stimulating them and causing them to contract. This strengthens the muscles and prevents them from becoming inactive. NES is commonly used in patients with severe COPD because it doesn’t result in breathlessness like physical exercise does.

Psychosocial Counseling

Because of the nature of COPD and related diseases, many patients experience anxiety and depression. Many people report feeling like they’re drowning and can’t escape the pain. Unfortunately, the stress this causes will only make symptoms worse.

Psychosocial counseling is often used in PR programs to help ease patients’ nerves. This can help alleviate symptoms. As such, PR programs may be group events that intend to get people with the same disease talking with each other.

Psychosocial counseling is often used in PR programs to help ease patients’ nerves and in turn, alleviate symptoms.


COPD Exercise and Nutritional Counseling

Last, but certainly not least, PR programs include both exercise and nutrition counseling. Everyone who has COPD has varying degrees of lung function. Other diseases or conditions also need to be accounted for. During PR, physical therapists will carefully consider your condition and create an exercise plan and nutrition plan for you. Basically, a routine for you that you can do on your own time.

What’s more, this is the perfect time to address any questions or concerns you have. For example, if you’ve been experiencing pain throughout your body, or have been short of breath, it’s important that you address these issues with your PR instructor or physical therapist. In general, the more information they have about how you’re feeling, the easier it will be for them to create a plan for you.

Some Final Thoughts…

Exercise is an integral part of COPD treatment, but it needs to be done correctly. Pulmonary rehabilitation programs will teach you the correct way to exercise. In addition, it will help you understand the unique aspects of your disease. It’s also important to keep up with all other parts of your treatment plan such as oxygen therapy, nebulizer therapy, and regular doctor’s visits.

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About the Author – Daniel Seter…

Daniel is a lifelong writer and pulmonary health advocate. When he’s not raising awareness for COPD and asthma he enjoys getting outside and enjoying the fresh Colorado air.

In addition, Daniel writes for LPT Medical.


We hope you found Daniel’s advice beneficial and good topics for discussing treatment options with your doctor. Also ask him/her if making changes in your diet and exercise routine would be helpful to you. Show you care for someone who suffers from COPD by sharing Daniels information.

Thank you for spending time with us today. As always, we wish you the best of health!

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If your Dr. recommends exercise for your COPD, you may like:

Please note that we have not used the products or services from LPT Medical. The appearance of external hyperlinks does not constitute endorsement of the linked products or services they contain.

How to Prep For Your Workout

How to Prep For Your Workout in 4 Easy Steps

Do you have trouble sticking with an exercise routine? And do you find that you want to exercise each week, but simply forget when you had the time? Or maybe you just didn’t ‘feel’ like it when you had the time? Do you find that sticking to an exercise routine difficult? If you’ve experienced any of theses reasons, you know that getting into an exercise routine isn’t easy. But, there is one thing that can help. One simple word – HABIT. And once you form a healthy habit, it will become part of your life, the same as doing laundry on Thursdays and grocery shopping on Saturdays. And the first step is to know how to prep for your workout.

Follow these easy steps for a month and they’ll become habit. I do these to prepare for Flexibility Monday. Since I only need a mat, I do this workout routine at home. Also note that the 2nd step, recording the session is only necessary if your fitness program doesn’t record flexibility workouts. My fitbit app records my heart rate, but stretching doesn’t raise the rate enough to register. So to be sure I record the workout, I log it manually.

Do you use a fitness app that records your stretch workout? Or, are you like me and need to record these workouts manually?

And as an added bonus, many health insurance companies use fitness apps to reward activity, so be sure that those workouts are recorded accurately too.

Let’s get started!

How to get prep for your workout

What we will cover:

Equipment Used

For this example, I’ll go through the steps for our Monday, 35 minute full-body flexibility workout. Let me know if you have additional steps that you do that you think would be helpful. What I use:

    • an exercise mat
    • a smartphone
      • iPhone timer
      • iPhone stopwatch
      • fitbit app
    • a workout routine
    • 35 minutes

Steps in a Workout Prep

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How to Prep For a Workout – Step 1:  Select a Workout

This first step is important as it involves selecting your workout. You’ll want to select your workout first because there are mat, equipment, and timing options that you will want to take into consideration. For example, having a stopwatch is important to doing a Plank, but isn’t important if you are using an elliptical machine because these machines normally have a built-in timer that counts down from your goal.

The flexibility workout we have chosen doesn’t require any equipment so we are all set for Step 2.

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Workout Prep – Step 2: Select a Mat

There are lots of reasons why you should use a mat and protecting your body from a hard floor seems to be the best. But you’ll also want the right mat for the exercise you are doing.

See below for our article “How to Choose an Exercise Mat” for straight-forward advice on how to find the right mat for the type of workout you’ll be doing.

If you need a towel or will be using weights, gather them in this step. Hint – leaving everything together is a great way to save some time. I keep my mat, bands, and weights together in my office closet so they are handy for almost all my workouts.

OK now, we have all our equipment and ready for Step 3.

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Workout Prep – Step 3: Record Your Workout

Activity trackers can normally detect your workout but if your device isn’t fully charged, you aren’t wearing your fitbit (if it’s not waterproof), or you are doing a stretch workout (Fitbit records by heart rate), you may want to log your exercise manually.

You can see the full details about how to do that with our article How to Log Your Workout on Fitbit. Remember to hit ‘Edit Exercise Details’ twice. Unfortunately, the app doesn’t show calories unless you do that step. For the best results, keep your fitbit fully charged.

Almost done, we are now ready for Step 4.

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Workout Prep – Step 4: Set your timer

Using your smartphone or other device, set the timer to record your entire workout. And use the stop watch for timing a single exercise at the same time. When you are doing a plank or aerobic workout you may find the stopwatch to be very useful.


When you are ready to begin, hit start on the timer. It will count backwards until your exercise time is up. After doing these steps a few times, it will become second nature.

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In Conclusion, You are Ready!

See? As promised, these steps are easy and you are all set for a great workout! Now keep in mind that there are a few other things to do, like staying hydrated, warming up, etc., but we’ll cover that another time. And above all, it’s proven that exercise habit is one of the best ways to a healthier lifestyle.

So, congratulate yourself on doing something good for your health!

Alternative Equipment

Don’t have this equipment? No problem, just improvise! Here are some suggestions and links to Amazon products and our favorite flexibility workout…

Loop Resistance Band Workout Kettlebell Exercises – Russian Twist Balance Ball Exercises
Fitness App Timer Stopwatch

You may like…

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Thank you for spending time with us today and using our links for your Amazon purchases. Please note that Amazon pays us advertising fees for purchases made from our website links which helps support this site.

We hope you enjoy the Professionals Health Connection. Thank you again!

12 Pelvic Floor Exercises

Pelvic Floor Exercises

If you are reading this, you may have had Pelvic Floor Exercises recommended for you. Or you may want to do something to build your pelvic floor. And, while women are more susceptible to weak pelvic floors, especially after childbirth, men, women and the elderly can benefit by pelvic floor exercises.

And if your doctor has recommended pelvic floor exercises, we’ve formatted them so you can easily print and share with your doctor to see if these are right for you.

Here we listed a few basic exercises you can do to strengthen your pelvic floor. But, in addition to these exercises, we list some great resources to help you understand how to find your pelvic floor muscles, and why you may need these exercises. This includes articles about the exercises to avoid while you strengthen your pelvic floor.

While these exercises are beneficial if done properly, if you are specifically exercising your pelvic floor, keep this tip from MedlinePlus in mind:

It is particularly important that you keep the following muscles relaxed while doing pelvic floor muscle training exercises:

  • Abdominal
  • Buttocks (the deeper, anal sphincter muscle should contract)
  • Thighs



Also remember that there are many factors that influence your ability to exercise. And while staying fit is always a great idea, you should consult with your doctor before beginning or increasing your exercise level. Certain exercises may be recommended while others may be on the ‘not a good idea’ list.  Additionally, if you feel pain, stop the exercise you are performing. Also see: articles from Dr. Sarah below that you may find helpful.

Exercise List

Pelvic Floor Breathing Pelvic Floor Kegels* * Kegel Exercise Note
Squats Bridge Split Tabletop
Bird Dog Rocking Plank Wall Sit
Pelvic Tilt Pelvic Floor Squeeze Dead Bug

Please note that while you may be familiar with other versions of these exercises, pay particular attention to the focus on the pelvic floor and not the abs, buttocks, or thighs.

Breathing Exercise

Pelvic Floor Breathing Exercise


  1. Sit in a chair or on an exercise ball if one is available.
  2. Inhale deeply.
  3. Exhale and relax.
  4. Repeat until you feel the pressure from your diaphragm on your pelvic floor.

Note: Expand your rib cage with each deep breath until you feel your diaphragm expand. This provides natural strengthening of the pelvic floor.   


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Pelvic Floor Exercise - Kegels


  1. Identify the right muscles. See the Healthline article below for instructions on how to find these muscles.
  2. To perform Kegels, contract these muscles and hold for 5 seconds.
  3. Release for 5 seconds.
  4. Repeat this 10 times, 3 times a day.

Note: Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.


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* Kegel Exercise Note

If you have Pelvic Floor Disorder (PTD), you may want to focus on strengthening your glutes with squats. Listen to Katy Bowman’s YouTube video to learn more. And as always, speak with your doctor about your condition and the best treatment.

Katy has an excellent, 7 5-Star rating with this video Aligned and Well – Down There For Women“. Click to buy “Aligned and Well” now..

Developing an (eventual) deep squatting habit (picture going to the bathroom while camping) to create the posterior pull on the sacrum and balance the work of the pelvic floor.

Nicole Crawford in Breaking Muscle.com

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Body Weight Squats

Pelvic floor Squats


  1. Stand in an upright position, feet hip-width apart and toes slightly pointed out.
  2. Extend your arms out straight.
  3. Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and spine neutral.
  4. Bring your buttocks toward the floor, going as low as is comfortable. If you can, your thighs should be parallel to the ground, but no lower.
  5. Keep your knees in line with your toes as you squat.
  6. Focus on tightening the pelvic floor while you straighten your legs and return to an upright position.
  7. Complete 10 reps, resting before additional sets.

Note:  Not all squats target the pelvic floor. Wide-legged or deep squats may make it difficult to retain a pelvic floor contraction. When strengthening the pelvic floor, narrow and shallow squats tend to be more beneficial. ²


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Bridge Exercise

Pelvic Floor Bridge


  1. Lie on your back with your knees bent at 90° angle and your feet flat on the floor about hip-width apart.
  2. Place your arms down alongside your body with your palms facing down.
  3. Relax your upper body and back while you draw in your abdominals and squeeze your pelvic floor muscles.
  4. Exhale as you press your hands and forearms into the floor and slowly push your pelvis up towards the ceiling.
  5. Hold in an up position for a slow count of three.
  6. Inhale as you slowly lower your body back to the starting position.
  7. Repeat for 3 reps.

Notes: As the strength of the pelvic floor increases, many people will find that they can do more repetitions.

Additionally, biomechanical specialist Katy Bowman points out that the gluteal muscles are the ones that are most important for pelvic floor function. Doing regular squats elongates your pelvic floor muscles and makes them more functional. ¹


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Split Tabletop

Pelvic Floor Split Tabletop Exercise


  1. Start by lying down with your knees bent and your feet on the floor. Place your arms alongside your body with your palms facing down.
  2. Engage your pelvic floor and lift your feet off the ground. Parallel your shins to the ground so that your knees are at a 90-degree angle.
  3. Slowly split your legs so each knee falls outward, reaching a comfortable position.
  4. Exhale to squeeze your thighs back together and contract your pelvic floor.
  5. Repeat for 15 reps and 3 sets.

Note:  The Split Tabletop is the base of many Pilates workouts. By adding the split, you’re activating your hips and pelvic floor muscles.


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Bird Dog Exercise

If you haven’t tried the Bird Dog yet, note that it can be tough to stay balanced. But don’t give up if it’s a bit difficult at first. You’ll soon be able to stay up without falling forward. The benefits are worth the effort in added balance and strength.



  1. Kneel on the floor and face down (prone) with your wrists under shoulders and knees under hips. Engage your pelvic floor.
  2. Point your fingers forward with your palms resting on the floor.
  3. Keeping your spine straight without arching up or down, extend your left leg to hip height and right arm to shoulder level.  Your shoulder should be parallel to the floor. Pause for a moment to balance.
  4. Keep your abdominal muscles tucked in.
  5. Look straight ahead so that your neck can maintain the alignment to the rest of the body. Do not raise or lower your head.
  6. Hold this position for 4 seconds then bend and lower your leg and arm back to the starting position while maintaining stability. You’ll be back to the starting position.
  7. Repeat on each side for 10 reps. Do 3 sets.

Note: An exercise in balance and stability, the bird dog engages many muscles at once, including the pelvic floor, making it a full-body move.


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Rocking Elbow Plank Exercise

Pelvic Floor Rocking Plank


  1. Start by lying on the floor on your belly. Prop yourself up onto your forearms, straighten your legs and tuck your toes under, coming into a forearm plank.
  2. Draw your navel up and in and engage your pelvic floor. Your shoulders should be stacked over your elbows and your hips should be in line with your shoulders.
  3. Staying in your plank shape, inhale to shift your shoulders in front of your elbows, coming high onto the balls of your feet.
  4. Exhale to shift your shoulders back over your elbows, pressing your heels back.
  5. Repeat for 15 reps.


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Pelvic Floor Wall Sit Exercise

Pelvic Floor Wall Sit


  1. Stand with your back flat against the wall and your feet about 1-2 feet away from the wall.
  2. Bend your knees until your legs are at a 90-degree angle and engage your pelvic floor.
  3. Keep your navel drawn up and in, towards your spine so that your lower back is pressing into the wall. The wall should be supporting you.
  4. Hold for a 10 – 15 seconds, then straighten your knees to push your back up the wall.

As a result: This exercise helps to strengthen the pelvic floor, core, and legs.


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Pelvic Tilt Exercise

Pelvic Tilt

This exercise helps strengthen your abdominal muscles and stretches the muscles in your lower back.


  1. Lie with your back on the floor in a neutral position with your legs bent and toes facing forward.
  2. Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling.
  3. Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 5 seconds.
  4. Do 5 sets of 20 reps.

Notes: Although the pelvic tilt is beneficial for your abs and lower back, we have not been able to find a direct link to strengthening the pelvic floor. What we did find is that if you do the pelvic tilt, you will strengthen your abdominal muscles, which is great for your posture.


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Squeeze Exercise

Pelvic Floor Squeeze

Purpose: To strengthen your pelvic floor muscles.


  1. Sit comfortably and squeeze the pelvic muscles for a count of 10.
  2. Don’t hold your breath or tighten your stomach, buttock, or thigh muscles during this exercise.
  3. Relax the muscles completely for a count of 10.

To progress you can try holding each squeeze for a few seconds.

Note: Add more squeezes each week but be careful not to overdo it. Always rest between sets of squeezes. You should start noticing results after doing this exercise for a few months. To keep your pelvic floor strong, keep doing this exercise, even after you notice it working.


↑ Back to Exercise List ↑

Dead Bug Exercise

Pelvic Floor Dead Bug Exercise


  1. Lie on your back with your arms straight up and your knees bent at 90° angle.
  2. Engage your core and abdominal group by gently drawing in your belly button.
  3. Rotate your pelvis backwards to flatten your lower back.
  4. Keep your lower back on the floor – do not arch your back.
  5. Slowly lower your right arm above your head to the ground and your left leg to the ground while keeping your lower back flat. Keep this pose for a few seconds.
  6. Repeat with your right leg and left arm.
  7. Alternate sides for 10 repetitions.


↑ Back to Exercise List↑

Additional Resources:

Articles by Dr. Sarah:

To help you learn more…

Aligned and Well – Down There for Women
Pelvic Health
Heal Pelvic Pain
Pelvic Recovery after Baby

You may also like…

Thank you for spending time with us today. Also, please note that we receive an advertising fee when a purchase is made from our website links. Thank you for your support!

I hope you enjoy the Professionals Health Connection and we appreciate your support. Wishing you the Best of Health!

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¹ Northrup, Christiane M.D., “What is Pelvic Floor Dysfunction?“, https://www.drnorthrup.com/what-is-pelvic-floor-dysfunction/, Accessed: Sept. 6, 2019
² Nall, Rachel, RN, BSN, CCRN, “How to do pelvic floor exercises”, https://www.medicalnewstoday.com/articles/322720.php, Accessed: Sept. 10, 2019

Main Image brought to you by: FocusFitness.net
Proper Bridge Image: Nicole 15 Minute Towel or Slider Exercise, CC BY 2.0

7 Full Body Resistance Band Exercises

Today we want to share resistance band exercises by author Anita Fernandez. Anita gives us some great exercises for a whole body strength workout. Please help us welcome Anita. See Anita’s interesting Bio below.

7 Resistance Band Exercises to strengthen your whole body

Resistance bands are a simple way to increase the intensity of your exercises. But don’t let their simplicity fool you as they can be used to exercise every major muscle group in your body. They can also be combined with other exercise equipment to improve your workouts.

1. Resistance Band Exercises – Butterfly Squats

Place a looped resistance band around your thighs lower yourself into the squat. At the bottom of the squat, pivot on the balls of your feet, lift your heels and spread your knees outward. Reverse these steps to return to your starting position. Butterfly squats with a resistance band target the core muscles as well as the quads, hamstrings, outer thighs and glutes.

2. Resistance Band Exercises – Side Plank

Wrap your resistance band around both your feet and hold the ends in your hand. Follow through with your regular plank exercise where your hips are lifted while you balance on your forearm and the outside of your foot. Keeping the resistance band taut, slowly raise your leg as far as you can and then lower it until it is a few inches from your other foot. Do a few reps and then switch sides. This side plank with a resistance band will help you target your obliques, back and shoulders.

3. Resistance Band Exercises – Spiderman Push-Up

Place the resistance band around your feet and get into the push-ups position with your wrists directly under your shoulders. As you lower your chest, twist your body and draw up your left knee so that it almost touches your left elbow. Reverse the steps to go back to your starting position and then repeat it on the other side. The Spiderman push-up targets your triceps, deltoids and pectoral muscles. It also engages your core muscles.

4. Seated Row

Sit on the floor with your legs together and stretched out straight in front of you. Loop the resistance band around your feet so that they rest securely against your soles. Grab the ends of the band in each hand and extend your arms. Slowly bend your elbows and pull your hands in to touch your stomach. Return to your original position and the repeat. The seated row works the arm muscles as well as the back muscles, especially the latissimus dorsi which is the largest muscle in the upper body.

5. Reverse Crunch

Lie flat on your back with your resistance band wrapped around your feet and your hands stretched straight out above your head. Cross the ends of the band and hold them near your face while you bend your hips and raise your upper body so that your knees touch your chest .Then extend your legs and arms back to your original position and repeat.

6. Bicycle Crunches

Lie flat on the floor with your knees bent so that you can slip the resistance band around your feet. Place your fingertips behind your head near your ears and then start pedaling putting one foot ahead of the other. As you do this, twist your upper body to the opposite side so that your elbow comes across your body towards your other knee. Repeat this on the other side to complete a rep. The bicycle crunch contracts the rectus abdominis muscles – the “six-pack” muscles. This exercise also helps to tone your thighs and strengthen your hamstrings and quads.

7. Lunges

Stand up straight and take a step forward onto the center of your resistance band so that it is firmly beneath your right foot. Grab the ends of your resistance band and then move your left foot further behind. Keep your back straight while you bend your knees and lower your body until your font thigh is almost parallel to the ground. Repeat this and then switch sides to complete the set. Resisted lunges help to strengthen the quads and glutes as well as improve balance.

Regular exercise helps to build and strengthen muscle tone. However, if you have any existing lower back problems or if you experience sciatica symptoms, contact your doctor before you start an exercise regimen.

Author Bio:

Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers.

Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome eating disorders and obesity. She shares her experiences in an effort to help others overcome the physical and mental health problems that can sometimes seem insurmountable.

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Additional Strength Exercises you may like…

Click to browse for new and replacement bands…

Give these a try…

Tap an Amazon link on our website to browse. Please note that Amazon pays us an advertising fee for qualified purchases. And the best part is that Amazon doesn’t charge you for these advertising fees! Thank you for your support!

HIIT Lateral Elliptical Workout

30 Minute HIIT on a Lateral Elliptical Machine

Our last few articles have focused on providing you with information about your Heart Rate. Now we want to share our HIIT Lateral Elliptical Workout (if you are anxious to see the workout plan, click here). We hope you had an opportunity to determine your target Heart Rate from the previous articles. If not, the Charts by age are provided in these articles:

  • The Importance of Knowing Your Heart Rate – here we provide a Target Heart Rate Chart by Age and a Resting Heart Rate Chart along with highlighting some of the benefits of knowing your heart rate.
  • Finding Your Heart Rate – this article explains how, using the charts from the previous article, you can find your heart rate. Between both of these articles, if you were unfamiliar, you should be able to know how important your Heart Rate is to your health. A wearable monitor is recommended, but if you know how to determine your heart rate without one, they aren’t necessary.

So, after those articles, we did some research about how we can improve our resting heart rate. The results of that research are in this article:

  • 3 HIIT Training Benefits – this article discusses 3 benefits of the HIIT workout and quotes from several AARP articles about HIIT.

My conclusion: the most noteworthy articles mentioned HIIT training.

HIIT Definition

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.

High-intensity interval training – Wikipedia

Why HIIT ?

After doing the research, I was intrigued and wanted to give HIIT a try. I was impressed with the information and wanted to see if it was as beneficial as reported.  That was in late May. Here is it nearing mid-July, so I thought I’d share my conclusion, good or bad. Hopefully this will help you make a decision about whether to give it a try too (after consulting with your doctor, of course). With that, read on…

Note that this is from my personal experience and your results may differ. There are many factors to consider when deciding to begin or increase your exercise routine. Please consult your doctor to see if this type of exercise is right for you.

A HIIT Lateral Elliptical Workout Plan

As you may know, the best way to accomplish anything is with a plan, so here is the information about my ‘HIIT test’.

Equipment – I planned on switching up my Sunday workout on a Lateral Elliptical to include HIIT training (high bursts of intense – see definition above).

WorkoutBeginner – using the Interval setting on the Octane Fitness Machine. This is one of the few machines I can use that doesn’t cause my hip arthritis to act up. For your convenience, we show the Lateral Elliptical I use for my workout below.

Intensity Plan – since the Octane already has an interval setting, I up both intervals by 2 levels. After readying the AARP article, High-Intensity Interval Training: Why It Just May Be a ‘Miracle’ Workout I planned on using their guide, but it was easier to use the Octane ‘as is’. But you can vary the intensity of both levels at any time.

Duration – 30 minutes followed by a 3-minute cool down.

Minute Intervals – begin with 4-minute warm-up, followed by 1 minute of easy-level intensity as quickly as possible. Try to do 3 to 5 one-minute ‘easy but fast’ intervals followed by at least a 3 minute ‘normal pace at higher intensity’.

The Results of the HIIT Lateral Elliptical Test

By adding just 3 to 4 1-minute high-activity intervals, once a week, I was able to see results. Yes, I lost weight, but the most noticeable is that my resting Heart Rate has been below 70 every day since I began. And that was true even when I missed a Sunday workout. Before 5/27, there were days where my resting heart rate was as high as 75.

Going back several weeks in May, prior to when I started HIIT, my resting rate was less than 70 only a few times. In June, several weeks into my HIIT efforts, my resting heart rate was EXCELLENT for my age and most days are in the GOOD category.


I enjoy my HIIT training session because it didn’t require additional time at the gym. I still have my weight and flexibility training days. My investment is 4-5 minutes of trying to move as fast as I can followed by time to catch my break. Towards that, I highly recommend HIIT training. I think it’s great, especially if you have been training for a while and want to ‘kick it up a notch’ for better results. But do check with your doctor before beginning this type of cardio workout.

One thing I should mention, and it may be me, but I found that it seems harder to get my heart rate to the peak zone. My first workout was for a total of 4 intense minutes, but my Fitbit registered 5 minutes. So, I received a bonus peak minute. Now, it seems that for 5 minutes peak, the Fitbit only registered 4 minutes. Seems like I may have to use the harder level for HIIT and rest at the easy level. I’ll have to check that out.

Thank you for spending time with us today, until next time! And thank you for your Amazon purchases. Our affiliate, Amazon pays us advertising fees when a purchase is made from our website link. We hope you enjoy the Professionals Health Connection and appreciate your support.

Wishing you the best of health!

You might like…

15-Minute HIIT 1.0 Workout
by Maggie Binklety
No Equipment Needed. This workout is designed to burn mega-calories and improve fitness and muscle tone through high intensity interval training. 15 Minutes Workouts, great for all fitness levels.
Octane LX8000 Lateral Trainer
by Octane Fitness

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Join the Chape Fitness Challenge

A Fantastic Chape Fitness Challenge

We are so excited to share this with you. David at Chape Fitness is starting a fitness challenge on November 5th! And, whether you enjoy fitness challenges or not, you might want to give this one a try. Just in time for the holidays, David will challenge you for 4 weeks in the privacy of your own home. Join the Chape Fitness Challenge Now and begin on Monday, November 5th.

If you are looking to lose fat and tone your muscles, this challenge is for you. From the comfort of your home, at your own pace, and without risk of injury, you can look better in four (4) weeks! I saw a preview and I think you’re gonna love Chape’s Challenge!

Mark Your Calendar!

If you need new resistance bands or need to replace your current bands, see below for buying options.

Sign up for the David Chape Fitness Challenge:

Chape Fitness Challenge

Here are the details:

Chape Fitness Challenge Who:  

This challenge is ideal for women, newbies and people who haven’t worked out in a long time. Based on a new fitness group class that David is teaching in person to women from 25 to 60 years old. They all have lost weight, toned muscle, and improved their posture in just four weeks. 

What you Need: 

The only equipment needed is a resistance band.


Wherever you have access to YouTube.


Beginning November 5, 2018, every Monday, Wednesday and Friday for four weeks, David will include videos for each exercise and the workout will last 30 minutes.


Signing up is not mandatory. WP users will see every post on their readers, signing up is not necessary. Not a WP user? Use the sign up option so you can get the workouts in an email. 

Are you ready to accept the challenge? I hope to see you all on November 5th.

Check Out These Helpful Resources:

You can sync your calendar via stanza: https://www.stanza.co/@chape#/v1/  and you will get the links to the posts and reschedule as needed.

Evernote has a free version, sync via Stanza is free, sign up via mail is free… So whatever you choose to join the challenge, it will be free. See Chape’s Website for details.  If you don’t have an Evernote account you can see the notes in the browser, but won’t be able to edit the notes.

Once you create your account, you can save the notes to your account and make whatever you want to them: add comments, pictures, tags…

Every exercise will be shown in a YouTube video.

Every workout will have a link to a music playlist (also YouTube). YEAH!

David will suggest a food every day, linking to his recipe notebook so you can eat healthy in November.

David will also provide a Facebook closed group where you can ask him questions, share pictures of you and your team, and share your experiences.

So, what are you waiting for?

Grab a few friends, Sign-up and get ready for Monday!

Excerpt from David’s Bio:

“Body transformation specialist adept in helping diverse populations achieve their fitness, weight loss and conditioning goals faster than they ever thought possible.

Empowered university student clients to take control of their eating and exercise habits by providing personalized training, customized meal plans, knowledgeable instruction and motivational support.”

Want to know more about David? Tap here to read his bio.

Need Bands for your Fitness Challenge? Try these…


Some additional Band Exercises to try…

Resistance Loop Band Workout

Limm Loop Resistance Band Workout

Give a Loop Resistance Band Workout a try. And purchase Limm Resistance Loop Bands and you’ll also receive an instruction sheet that reads: Congratulations! You have acquired a high quality color-coded set of loop resistance bands made of 100% natural Latex, ensuring comfort and durability. The Limm Resistance Loop Bands are portable and versatile. When used properly, they provide a positive and negative force on your muscles. For a great workout, try a loop resistance band workout during your next exercise routine.

Visit Resistance Loop Resistance Band Workout for a great loop band workout…

Need Bands? Try these…

Congratulation on your purchase! Limm bands are a great way to get into shape. And they make great gifts that say “I care about you”.

So lets start with answering a few questions, then we’ll show you a Loop Resistance Band Workout and give you an opportunity to buy the Limm bands to see for yourself. Before you start using your new bands, please read the recommendations and warnings carefully. Also be sure to check with your Doctor before starting an exercise routine. You can also visit Limm’s website for additional productsthat Limm provides.

What are Resistance Loop Bands?

The Limm Resistance Loop Bands are 100% natural latex bands that form a loop.  If the bands were not in a loop, each band would be 23 inches in length (before being stretched). The set contains 5 varying-resistance bands.

What Do Resistance Loop Bands Do?

According to Dr. Mercola of https://fitness.mercola.com Resistance bands:

  • Allow you to do strength-training exercises without weights.
  • You can get a full-body workout, add variety and intensity to your strength-training exercises using resistance bands.
  • Are inexpensive, easy to store and perfect for exercising while traveling.

Why Use Resistance Bands?

Livehealthy.Chron.com says this about the Benefits of Resistance Bands:

Resistance bands are a very versatile piece of exercise equipment — they can be used to work nearly every muscle in your body. … Because resistance bands do not rely on gravity for resistance, you can use them to do a larger variety of exercises than free weights.

And Livestrong.com says this about the bands:

Although cardio provides the fastest way to burn calories, strengthening your muscles is essential for weight loss because lean muscle mass boosts your metabolism and burns more fatResistance training also helps you lose fat alone, rather than muscle.

So you see, adding resistance bands to your workout will increase the effectiveness of your workout without adding more time or heavy weights. And since the Limm set of bands offers you 5 different resistance levels, you can choose a level that’s right for you while working up to a higher resistance level.

About the Bands

The Limm set includes one (1) of each level:

Color Level Recommended for:
Yellow X-Light Rehab, senior training.
Green Light Beginners, untrained.
Blue Medium Average fitness level.
Red Heavy Average fitness level.
Black X-Heavy Fit and active.

Storage and Care of Bands

  • Store the loop bands away from direct sunlight or extreme temperatures (not too hot or too cold).
  • To clean the bands, wipe  them with  a damp cloth.
  • Avoid exposing the  band to rough or abrasive surfaces.
  • If the loop bands become sticky, clean with water, dry flat and then dust with talcum powder, baby powder or corn starch.

We highly recommend you access the complete material at  *www.limmgroup.com

How to Perform Resistance Band Exercises

  • Complete 1 – 3 sets of 8 – 12 repetitions of each selected exercise. Take short breaks of 10 seconds between each  exercise set and a long break of 60 seconds between different exercises.
  • Always do general warm-up activities before performing Limm Loop Band exercises. If you don’t have a favorite warm-up routine, walk in place and swinging your arms for at least 1 minute as an easy way to warm-up.
  • For each exercise, choose a band that has enough resistance to allow you to do  8 to 12 complete repetitions with mild  fatigue on the last set. If you cannot do an exercise, choose a lower level resistance. If you are not feeling the resistance, then choose a higher level resistance.
  • Perform all exercises in a slow and controlled way.
  • When performing an exercise, it’s important to extend the band out and bring it back in slowly, keeping the tension.
  • Perform each exercise through a full range of motion.
  • Perform an equal number of exercise repetitions with each leg/arm to avoid imbalances in the development of a muscle group.
  • Include proper cool-down activities with your resistance training. The recovery  phase  is  a vital part of your exercise routine. One way to do this is to stretch without a band. This will relax your muscles after your workout.

Keep These Points in Mind While Exercising

  • It’s important to keep good form, posture and control while performing these exercises.
  • Keep your abdominal muscles tight while exercising.
  • Slow and controlled motions will help you isolate the muscles you are working.
  • Breathe normally while you move through the exercises. Exhale during the most difficult phase of the exercise and inhale during the easiest.
  • If you start to lose your posture, stop and re-position yourself.
  • Always keep in mind: form is key to a successful workout.

The progressive resistance system makes it easy to measure progress in achieving fitness or therapy goals. Start with a Limm Resistance Loop Band of comfortable resistance. As you use the band, your muscle strength and endurance improves and you will feel the exercises become easier to do. When you are ready for a more challenging workout, simply move to a higher resistance level band (i.e. shift from yellow to green or blue to red). This increases the intensity of the exercise.

Exercise Instructions

Visit Resistance Loop Band Exercises for a loop band workout!

Core Exercises

Core exercises are an important part of a well—rounded fitness program. They train the muscles in your pelvis, lower back, hips and abdomen to work in harmony, improving  your  balance  and stability.




  • Lay flat on your back and place the Limm Loop Band around  your  lower legs.
  • Rest your  arms next to your side with your palms facing down. Fully extend your legs.
  • Lift your legs off the ground about 7 inches.
  • Raise your right leg higher than the left one, and in sequence lower the right leg and raise the  left leg.
  • Going back and forth, always keeping your legs extended, repeat this  sequence  8 to 12 times, according  to  your level.


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Visit Resistance Loop Band Exercises for a loop band workout!

Upper Body Exercises

Resistance Bands are highly effective in developing and maintaining upper body strength. Strengthening your upper body, especially the shoulders and back, will give you the  posture to fight avoidable injuries and help you maintain your form during lengthy, grueling workouts.

Tricep Extensions

Tricep Extension

  • Sit on a chair or bench.
  • Grab the Limm Loop Band with your right hand and bend your right elbow over your head.
  • Reaching behind your back, grab the other end of the band. The band will be behind your neck.
  • With your left arm fixed, pull your right arm (bent over your head) straight up, towards  the ceiling.
  • Repeat it 6 to 12 times, according to your level, then switch arms.


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Lower Body Exercises

Your largest muscles are located in your lower body and they act as the base of your support as you walk, run and jump. Resistance Loop Bands can help you build strong muscles in your legs without causing wear and tear on your joints. These muscles are essential for everyday movements you do in  activities or sports.

Standing Hip Abduction

Standing Hip Abduction


  • Place the Limm Loop Bands around your ankles.
  • Find a chair or a table to lean against.
  • Stand with your feet hip-width apart and keep your abdominal muscles tight.
  • Keep all of your weight on your supporting leg and raise your exercising leg straight out to the side.
  • Slowly return the leg. Try not to lower it all the way down.
  • Repeat it 5 to 12 times, according to your level, and then switch legs.


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Limm’s Products Here Now…

Limm products you may like. Not all products are available in all countries, but please feel free to visit www.limmgroup.com for all their product offerings.








Thanks to Limm for the Resistance Band information and exercises. As we mentioned above, we highly recommend you access the complete material at  *www.limmgroup.com. Note that this product contains Natural Rubber Latex, which may cause an allergic reaction, so please – do not use this product if you are allergic to latex.

Wishing you the best of health – enjoy your next workout!