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Choose the Path of Resistance Exercises

Oprah.com   |   July 29, 2010
Andrea Metcalf demonstrates the posture perfect exercise.
No matter where you are, don't take a vacation from exercise. With a single piece of equipment—a resistance band—you can get a full workout. Personal trainer Andrea Metcalf says resistance bands offer a portable, lightweight option to toss into your suitcase and stay fit while on the road...or to incorporate into your daily routine at home.

Here are six effective but simple exercises to try with your resistance band.
Posture Perfect
Start with the band in front at shoulder height. Squeeze your shoulder blades together and, arms straightened, pull wide. Hold for 2 to 3 seconds. Perform 12-15 reps. This exercise works your upper back and back of the shoulder.
Andrea Metcalf demonstrates the tricep toner exercise.
Tricep Toner
Start with the resistance band overhead with your right hand and anchored with your left near your hips. Extend the top arm toward the ceiling. Perform 8 to 12 reps on both sides. While doing this, focus on the back of your arms.
Andrea Metcalf demonstrates the shoulder shaper exercise.
Shoulder Shaper
Start with resistance band anchored at your hip with your left hand. Lift your right hand up to shoulder height with arm extended. Perform 8 to 12 reps on each arm to the front, then to the side. This exercise focuses on side and top of shoulder.
Saddlebag Slimmer
First step of the saddlebag slimmer Start with resistance band in the arch of your shoe. Step to the side and squat.














Second step of the saddlebag slimmer Transfer your weight onto one foot, and lift the other leg to the side. Step back into squat and repeat on the other side. Perform 20 alternating squat leg lifts and feel the resistance in your thigh and butt muscles.
Knee Lift Kick
First step of the knee lift kick exercise Start with resistance band in the arch of your shoe. Balance—using a chair or wall to steady yourself, if needed—and lift one knee.












Second step of the knee lift kick exercise Hold the bent knee position and slowly extend your foot. Now bend your knee. Repeat the kick for 8 to 12 reps, and then switch to the other side. Keep your focus on your quads and inner thighs.
Andrea Metcalf demonstrates the twister exercise.
Twister
Start with band wide across your chest and bend your knees. Slowly rotate to the right and stretch your right arm behind you. Hold for 2 seconds and return to center. Now rotate to your left side with your left arm pulling. Alternate sides for 20 reps. Don't forget to keep your knees bent and exhale on each twist. This exercise works your waistline and shoulder.

How do you stay fit while away from home? Share your vacation exercise advice in the comments area.

Keep Reading:
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Make your workout swing with a kettlebell
How to eat healthy and still have fun on vacation
Bob Greene's tips for fitting fitness into your vacation
Printed from Oprah.com on Saturday, May 26, 2012
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