15 min daily fitness program: week 4 day 4: the best towel exercises!
Hi!
There are many towel exercises out there, but I tried to find the most challenging ones, as I generally try to use compound exercises; those that target multi-muscle groups and have you panting within 30 seconds (well maybe not you as you may be much more well-trained than I am, but at least me).
The idea with the towel is kind of the same as with a non-stretchable yoga band: it is you who is putting up the resistance. Alternative are some gliding exercises, but there again it is you who is causing the resistance. I found this program to be relatively light but still ok. It also depends very much on how much effort you put into it: if you really resist yourself it can become quite interesting. Think of adding in arm exercises together with the legs or the opposite.
Equipment as usual but without the extra weights: ankle and wrist weights, yoga mat, big towel and of course a small towel, any towel will do but it is easier with a small towel than with a beach towel.
Suggestions for music:
La bilirrubina Juan Luis Guerra
Shakira Waka waka
Toto Africa
1. Combine a forward lunge with the chest sculptor: Take the towel in both hands and put up resistance. While lunging, bring the towel up to nose height and then back down to your hips while standing up. Here the key is in how much resistance you manage to put up and of course how well you manage the lunges. 20-30 reps.
2. I kind of liked this one: the Swan. Lie down on your stomach. Take the towel in both hands, resist. Lift your legs and chest off the floor. While holding this position, extend your arms to their full length in front of you at chest height, then bring them in under your chest. If you really make an effort you will feel the effect all over your body. 20-30 reps.
3. Arm press combined with a squat. Stand up with legs shoulder-width apart. Take the towel in both hands and resist. Bring the arms up full length upwards then down behind your head, combined with a squat. 20-30 reps.
4. Towel row. Stand up straight, then lean your upper body forward at an approximately 90 degrees angle. Take the towel in both hands and resist, then "row" your arms outward approximately even to the floor (90 degrees) and back in.(NB This exercise might get even more interesting if combined with a leg exercise such as a squat or a lunge or plié).
5. Dog slide. Stand with both your feet on the towel. Now do a downward facing dog: bend over from the middle and lean on your hands and feet so that your body forms a triangle. Now slide the towel out backwards with your feet until you are in push-up position. Return to downward facing dog sliding the towel back to front. 20-30 reps.
(I misunderstood this one when taking the pics and slid out with my hands, which gives the same kind of exercise but isn't the idea. I have now tried out this one for real as it is supposed to be done, and it is medium challenging, I managed 30 reps but with a pause after each 10. It is important that your legs are kept straight throughout the exercise.)
6. Push-up hand slide. Get into a push-up position leaning on your feet and your hands while you have your right hand on the towel. Slide the towel away from your body while maintaining the "plank" and return. Do 15 reps on each side.
7. Bridge slide. Lie on your back on the ground with your legs at a 90 degree angle. Have your right foot on the towel. Bring your hips upwards so your body forms a straight line. Extend your left leg in the air and keep it straight while sliding out the towel away from your body as far as you can go. 15 reps on each side. This is actually more strenuous than it sounds and I constantly got cramp in my calf muscles.
There are many towel exercises out there, but I tried to find the most challenging ones, as I generally try to use compound exercises; those that target multi-muscle groups and have you panting within 30 seconds (well maybe not you as you may be much more well-trained than I am, but at least me).
The idea with the towel is kind of the same as with a non-stretchable yoga band: it is you who is putting up the resistance. Alternative are some gliding exercises, but there again it is you who is causing the resistance. I found this program to be relatively light but still ok. It also depends very much on how much effort you put into it: if you really resist yourself it can become quite interesting. Think of adding in arm exercises together with the legs or the opposite.
tripleclicks.comEquipment as usual but without the extra weights: ankle and wrist weights, yoga mat, big towel and of course a small towel, any towel will do but it is easier with a small towel than with a beach towel.
Suggestions for music:
La bilirrubina Juan Luis Guerra
Shakira Waka waka
Toto Africa
1. Combine a forward lunge with the chest sculptor: Take the towel in both hands and put up resistance. While lunging, bring the towel up to nose height and then back down to your hips while standing up. Here the key is in how much resistance you manage to put up and of course how well you manage the lunges. 20-30 reps.
2. I kind of liked this one: the Swan. Lie down on your stomach. Take the towel in both hands, resist. Lift your legs and chest off the floor. While holding this position, extend your arms to their full length in front of you at chest height, then bring them in under your chest. If you really make an effort you will feel the effect all over your body. 20-30 reps.
3. Arm press combined with a squat. Stand up with legs shoulder-width apart. Take the towel in both hands and resist. Bring the arms up full length upwards then down behind your head, combined with a squat. 20-30 reps.
tripleclicks.com
(I misunderstood this one when taking the pics and slid out with my hands, which gives the same kind of exercise but isn't the idea. I have now tried out this one for real as it is supposed to be done, and it is medium challenging, I managed 30 reps but with a pause after each 10. It is important that your legs are kept straight throughout the exercise.)
6. Push-up hand slide. Get into a push-up position leaning on your feet and your hands while you have your right hand on the towel. Slide the towel away from your body while maintaining the "plank" and return. Do 15 reps on each side.
7. Bridge slide. Lie on your back on the ground with your legs at a 90 degree angle. Have your right foot on the towel. Bring your hips upwards so your body forms a straight line. Extend your left leg in the air and keep it straight while sliding out the towel away from your body as far as you can go. 15 reps on each side. This is actually more strenuous than it sounds and I constantly got cramp in my calf muscles.
Don't forget to stretch afterwards. Remember the arms especially, as the unusual movements with resisting the towel may cause muscle pain afterwards.
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