The market is flooded with workout tools to use at home or even on the road. Each tool has its own benefits for balance, strength, cardiovascular and flexibility training.
Three of the must-haves include mini bands or resistance bands, slider discs and foam rollers. Aside from the physical benefits, these tools are affordable, light-weight and small enough to be easily stored or packed for travel.
Let’s look at the mini band or resistance band first. There are bands that form a full loop with no handles and others that have handles at each end. Bands vary in resistance, so you can pick the one right for you, depending on your strength. The resistance bands can be used to strengthen all muscle groups. And they help keep joint integrity by supporting joints during training.
Slider discs, are another exercise tool to keep in your home gym. The most important benefit of using sliders is core strength. Sliders strengthen the core by creating friction, and since they slide, your core engages to keep them in place. Using sliders regularly will drastically improve balance and core strength.
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Finally, the must-have tool for releasing myofascial tissue and keeping the body in balance is a foam roller. Foam rollers are good for before and after workouts. As with many exercise tools, they come in all sizes and surface textures. If you are new to foam rolling, start with a basic foam roller. The type you purchase will depend on joint and muscle stiffness as well as flexibility.
When foam rolling on a regular basis you can reduce pain and muscle soreness. Applying pressure on a foam roller is similar to massage, which increases blood flow and oxygen to the tissue. This helps in the healing process and also releases tension.
Resistance bands, sliders and foam rollers are staples to any home gym. They are affordable, small in size and pack a powerful punch to your workouts and overall well being.
Simple workout
3 rounds, 12-15 reps.
Resistance band with handles
Squats – Stand up tall stepping on the middle of band, grip handles shoulder height with palms facing forward. Squat by keeping back flat, core tight, bent knees. Sit back as if sitting in an imaginary chair and stand back up.
Shoulder press – With upper body in same position as squat, stagger your step with front foot on band. Bring arms to parallel to floor position with elbows at a 90-degree angle. Straighten arms to overhead and together until arms are almost straighten, then back to parallel.
Sliders
Slide back lunge – Using one slider, step one foot onto it. Make sure ball of foot is in the middle and heal is off. Leg without slider stays stationary and push back with foot on slider ending in lunge position with knees bent and body in a straight alignment. Make sure front knee doesn’t pass toes. Return slider and body to standing position. Repeat other leg.
Mountain climbers – With body in a push-up position, put a slider under each foot. Toes will be in the middle of each disc. Hands should be width apart under each shoulder, straight spine, and core engaged. With foot, pull one knee to chest then back as pulling other knee to chest. N
By Diana Okon
Photography By Joel Riner
As Featured In: Winter/Spring 2020