Resistance tubing is a convenient, versatile alternative to dumbbells and barbells. It is also very portable, unlike standard weights. You can do exercises at home, the park or your hotel room with resistance tubing. Resistance tubing is available in several strengths. Choose a tension that you can complete 12 to 15 strict repetitions of a given exercise. Work your quads, glutes, hamstrings and calves with just resistance tubing.
Quad Exercise
The quadriceps are the muscles on the front of your upper thigh. Perform leg extensions to work your quads. Attach the tubing to your right ankle. You can purchase tubes with ankle attachments or simply wrap the tube around your ankle then thread one handle through the other handle. Pull tight. Sit on the end of a sturdy bench or chair. Step on the band with your left foot. The closer to your right foot you step on the band, the more tension you create. Lift your right foot a couple inches off the floor. Extend your knee until your leg is straight; it should be almost parallel to the ground. Complete all the repetitions then switch legs. You can also perform this exercise standing up.
Hamstring Exercise
The hamstrings are the muscles on the back of your upper thigh. Do a leg curl exercise to work this muscle group. Attach the tube around your right ankle. You can step on the tube with your left foot to anchor it, or attach it to the leg of a sturdy table or bench. Standing upright, lift your right foot off the ground. Bend your leg back, pulling your foot towards your buttocks. Your knee should point down at the ground throughout the movement. Pause for a moment before lowering your foot. Hold onto a wall for balance, if needed. You can also perform this exercise lying on your stomach.
Glute Exercise
The gluteus maximus is the largest muscle in your buttocks. A reverse leg kick with resistance tubing targets this muscle. Wrap the tube around your right ankle. Step on the tube with your left foot to anchor it. Place both hands on a chair or wall for balance. Keep your right leg straight; do not bend your knee. Move your right leg back in a slow, controlled motion. Move your leg in an arch motion -- kicking back and inward. The movement is limited to your flexibility and range of motion. Do not allow your upper body to bend forward excessively. Hold your leg in the extended position for a count before releasing.
Calf Exercise
The calf muscles are on the back of your lower leg. Target this muscle group with calf raises. Hold the tubing handles, one in each hand, up at shoulder level. Step on the middle of the tube with both feet. Raise yourself onto your toes. Hold this position for a count before lowering slowly back to the start position. For a more difficult exercise, do one-leg calf raises.
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