Isometric exercising, or exercising against resistance, helps to strengthen and tone isolated muscle groups. Using resistance tubes, you exercise, tone and strengthen your arms, gluteal muscles, abdominal muscles, shoulders, back, thighs and calves. Even better, you don't need expensive equipment and you can exercise in the privacy of your home.
Rowing
Sit on an exercise mat with your knees bent slightly. Position your feet hip-width apart and plant your heels on the ground. Loop your tubing around the arches of both feet and cross the tubing two times in front of you. Grip one handle in each hand with your elbows bent at a 90-degree angle, tucked at your sides. Face your palms out.
Tighten your abdominal muscles, lean back 45 degrees and curl the tubing handles slowly toward your shoulders. Make this exercise harder by holding this position for three seconds.
Bend forward slightly at your hips as you extend your arms out behind you as you keep your elbows close to your sides as you complete one repetition. Complete 16 repetitions, suggests "Fitness."
Side Rotation with Tubing
Attach your exercise tubing around a secure object, then grip the handles just a little higher than hip level. Position your feet slightly wider than hip-width apart with your knees bent and your torso upright. Step two to four feet away from the tubing attachment to increase the tension. Let your hands move to the sides of your body as you step away from the tubing's attachment. Rotate your shoulders and hips in opposite directions of the tubing attachment and pull your arms across your body in the front.
Continue rotating quickly until your shoulders are totally rotated in the opposite direction and your hands are both on the opposite side of your body. Return to your original position and complete 10 to 12 repetitions. Change to your other side and repeat, according to Fitness and Freebies.
Tiger
Position your feet hip-width apart and stand on the center of your tube. Cross the tube twice in front of you and grasp one handle in each hand with your arms at your sides.
Crouch down, walking your hands forward until you reach full push-up position with your arms extended and your palms under your shoulders and legs directly behind you. Your body should form a straight line from your head to your heels. Hold the exercise handles by your thumbs so your palms can lie directly on the floor.
Keeping your palms planted and abdominal muscles tight, press your hips back toward your heels and bend your knees so they are just above the floor.
Straighten your legs to return to the full push-up position and complete the repetition. Complete 16 repetitions, advises "Fitness."
Cheerleader Squat
Stand with your feet hip-width apart and your back toward a sturdy chair. Push both feet through both tube handles so your feet press the handles to the floor.
Cross the tube twice in front of you and hold the center of the tube with both hands in front of your chest. Keep your elbows bent at your sides and your palms facing forward.
Squat to sit in the chair, then stand up right away, pushing your arms and the tubing overhead. Return to the seated squat and lower your hands to chest level. Complete 16 repetitions, suggests "Fitness."
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