Tuesday, December 05
06:44 PM

Indoor workout: Holiday exercises

14 Jul 2021

The holidays are on your doorstep. And with lockdowns, movement bans, and stay-home instructions becoming the order of the day, you might tend to let your fitness regimes go out of the window. Don’t do that, as exercise helps you de-stress by keeping your mind fit along with your body. You don’t have to avoid your favourite foods that will do the rounds during the festive season ahead, just focus on healthy eating and exercise to avoid holiday weight gain.  Here are a few popular holiday exercises to do at home. All you need is a resistance band, which serves as an alternative to weights and are available in all hypermarkets and sports stores in Oman.


Upright row

Place your feet in the center loops of the resistance band.

Grab the end loops of the band, holding the end attached to your left leg in your left hand, and the end attached to your right leg in your right.

Keeping your knees slightly bent, lift your hands straight up to your chin.

Your hands should stay close to your body, with knuckles facing down.

Return to the starting position, then repeat.



Stand with feet shoulder width apart, knees slightly bent, and left side next to a low positioned, fixed band.

Grasp the band at the left of your hips, with both hands and long arms. 

Rotate your torso and drive your arms diagonally upward and across your body, with your hands stopping on the right side of your head.

Control back down to the start position.

Kickback and arm extension

Place your feet in the center loops of the resistance band.

Grab the end loops of the band.

Bend forward slightly, and bring your arms to 90 degrees.

Keep your right arm at your side, and fully extend your left arm forward, reaching towards the ceiling.

While reaching forward, simultaneously kick back the opposite leg.

Hold, then slowly return to start.

Switch sides.


Bicep curls

Place your feet in the center loops of the resistance band, and grab the end loops of the band.

Stand with your feet shoulder-width apart and elbows at your sides, with your palms facing up.

Bend your elbows and bring your hands all the way up to shoulder height. Be sure to keep your elbows tucked at your sides.

Bring your arms all the way down, extending your elbows.

Repeat by bringing your hands back up to shoulder height

Continue the movement until the exercise is complete.


Pick up

Place your feet in the center of loops of the resistance band, with feet shoulder width apart.

Grab the end loops of the band and bring your hands to shoulder height (so that there is no slack)

Keeping your elbows and back straight, bend forward from the hips with your knees straight. Be sure to bend at the hips, not back.

Slowly return to an upright position against the tension of the band, then repeat.


Benefits of resistance bands

Resistance bands provide a different kind of workout. In addition to being as effective as more expensive equipment, resistance bands offer many unique perks:

Bands work much like a cable machine, allowing you to keep constant tension on the muscle. 

You can perform the same exercises you do with free weights. The difference lies in positioning the band. 

  Resistance bands allow you to change your positioning in multiple ways and create resistance from all directions—the side, overhead, behind, below, etc. 

They are inexpensive and don’t take a lot of space, unlike other equipment.

. Depending on how you use them, bands can be great for beginners as well as more advanced exercisers. 

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