A gym towel is a handy item that can be used to exercise almost anywhere. Although not as versatile as resistance bands or a medicine ball, a gym towel offers a portable, cheap and effective workout tool. Use your gym towel for workouts when you don't have access to a gym or other exercise equipment, or to complement your regular workouts.
Towel Chin-ups
Towel chin-ups work your arms and upper back like regular chin-ups, but place a more significant overload on the gripping muscles in your forearms. This exercise is popular with rock climbers, wrestlers and judo players. Loop a gym towel over a chin-up bar or suitable beam and grab one end in each hand. Extend your arms and lift your feet off the ground so that your weight is supported using your hands only. Bend your arms and pull your chin up to your hands. Slowly lower back down into full arm extension and repeat. You can perform this exercise with your hands facing you, turned inward or facing away.
Towel Slide Push-ups
This exercise is a more demanding version of the popular push-up exercise and works your chest, shoulders and triceps muscles. Spread your gym towel on a well-polished floor and place your hands at either end. Turn your hands so that your fingers are pointing directly forwards. Keep your arms straight and walk your feet back into the push-up position. Bend your elbows and lower your chest to within 1 inch of the floor. As you push back up to return to the starting position, slide your hands toward each other until they touch. This action increases the demand placed on your chest muscles. Bend your arms and slide your hands apart as you lower your chest toward the floor. Continue for the desired number of repetitions.
Towel Leg Curls
Towel leg curls target your hamstring, butt and lower back muscles. Lie on your back with your legs extended and your heels resting on your gym towel. Place your hands by your sides with your palms facing down. Lift your hips, bend your legs and slide your heels toward your butt. At the mid-point of this movement your weight should be resting on your heels and shoulders only. Slide your feet away and lower your butt back to the floor. Continue for the desired number of repetitions. You can make this exercise more challenging by using one leg at a time.
Isometric Shoulder Press
Isometric exercises involve lots of muscle tension but no actual joint movement. There are a number of isometric exercises that you can perform using a gym towel but the shoulder press is one of the most accessible. Stand with your knees slightly bent and your feet hip-width apart. Hold your gym towel in your left hand. Raise your hand to ear-level so that the other end of the towel hangs down past your arm pit. Reach across your body with your right arm and grasp the other end of the towel at chest height. Attempt to push your left hand overhead while resisting with your right arm. Hold for 15 to 20 seconds and then release. Swap hands and repeat.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Maria Courtier; 2009
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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