{"id":28835,"date":"2022-01-28T16:03:51","date_gmt":"2022-01-28T21:03:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28835"},"modified":"2022-02-28T08:37:43","modified_gmt":"2022-02-28T13:37:43","slug":"towel-workout","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/towel-workout\/","title":{"rendered":"It\u2019s Time To Master The Towel Workout"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Raise your hand if you\u2019ve found yourself getting more creative with home workouts these past two years. Or, if you\u2019ve found yourself with five minutes to kill and plenty of steam to blow off during the course of your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes. And most definitely yes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe key to making exercise a way of life is to learn how to do it no matter where you are, and know what, if anything, you have available to use in your workout,\u201d says <\/span><a href=\"http:\/\/www.lenglassman.com\"><span style=\"font-weight: 400;\">Len Glassman, C.P.T., C.H.N., J.D.<\/span><\/a><span style=\"font-weight: 400;\">, a personal trainer based in New Jersey and available virtually. Towels are a great option to use to fit in a quick workout at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As Glassman puts it, a towel workout, in its purest sense, is resistance training. \u201cPulling two ends of a towel activates your core and other muscle groups depending upon three factors,\u201d he says. Here they are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your grip. <\/b><span style=\"font-weight: 400;\">This refers to where you place your fists on either end and if you put your knuckles up or down.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The length of your grip. <\/b><span style=\"font-weight: 400;\">\u201cCloser grips tend to work smaller muscle groups, such as the triceps and biceps, while wider grips tend to work larger muscle groups, such as shoulders, back, and chest,\u201d he says.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Towel placement in relation to your body.<\/b><span style=\"font-weight: 400;\"> You can place the towel in front of you, to your back, overhead, sideways, and move them down low and up high. \u201cTowel workouts are typically isometric-based, meaning static contraction of a muscle without any visible movement. However, there are several other ways to add in towel activities to ramp up your workout through movement, such as pulsing, swinging, dumbbell simulation, and core activation,\u201d he adds.<\/span><\/li>\n<\/ol>\n<h3><b>What size towel should you use?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cIn most cases, the best towel to use is a hand towel as it can easily be rolled into a rope and be used for resistance or yoga exercises, or be folded to be used as a slider,\u201d says <\/span><span style=\"font-weight: 400;\">John Gardner, C.P.T., a NASM certified personal trainer and the CEO and cofounder of <\/span><a href=\"http:\/\/www.trainwithkickoff.com\"><span style=\"font-weight: 400;\">Kickoff<\/span><\/a><span style=\"font-weight: 400;\">. If you do have a thin yoga towel, feel free to use that, too. Large, plush bath towels are best kept for after you indulge in that post-workout shower or bath. (And you don\u2019t want to drag those on your floor or step on them, anyway!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, towel moves to incorporate into the daily grind.<\/span><\/p>\n<h3><b>Biceps Towel Exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">For this one, Glassman recommends using a dish-sized towel. Then grip it on each end with palms facing up. \u201cPull the towel tight on either end, while performing a bicep curl movement,\u201d he explains. Perfect for while you\u2019re waiting for dinner to cook.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/best-questions-before-joining-gym\/\">7 Questions To Ask Before Joining A New Gym<\/a><\/strong><\/p>\n<h3><b>Squat Hold with Towel Overhead Pass<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One of Gardner\u2019s favorite towel exercises is working the biceps while holding in a squat position. Here\u2019s how Gardner breaks this motion down:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your towel into a rope and completely stretch it out by holding it taut as you stretch your arms out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a squat position with your arms stretched out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your arms while keeping the towel taut above your head into an overhead pass until your biceps are parallel to your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Hold for a couple of seconds before going back to start position and repeat for 50 seconds.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">After completing these steps, rest for 10 seconds and repeat for three sets.\u00a0<\/span><\/p>\n<h3><b>Bent Over Row<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This savvy towel workout move comes from Christine VanDoren, C.N., C.P.T.,\u00a0 at <\/span><a href=\"https:\/\/www.sportingsmiles.com\/\"><span style=\"font-weight: 400;\">SportingSmiles.com<\/span><\/a><span style=\"font-weight: 400;\">: \u201cStart by gripping your towel on either side while standing upright. Allow a slight bend in the knees as you hinge at the hips, so you are facing the ground. Keep your back straight and start with your arms fully extended. Keeping your elbows tucked in towards your sides, pull the towel up towards your chest,\u201d she says. \u201cYour elbows should remain at a 90-degree angle while you feel the burn in your upper back. Once your towel hits your chest, allow your arms to release back down and continue to repeat the movement,\u201d she continues, stressing that it\u2019s key to focus on keeping your upper back as tense as possible throughout the entire movement to maximize effects. Aim for three-to-four sets of 15 reps.<\/span><\/p>\n<h3><b>Super Crunch<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This \u201ctowel edition\u201d of a crunch is also one of Gardner\u2019s favorites. It may sound easy, but it really fires up your abs. To do this special sit-up, start by lying down with your back on the mat and your knees in a table-top position parallel to your spine. \u201cRoll the towel and hold it taut between your hands with your arms straight in front of your chest,\u201d he says. \u201cWithout moving your legs, lift your body up by engaging your core muscles and moving your arms towards your knees.\u201d When you\u2019re done, return to the start position and repeat for 10-12 reps for three sets.\u00a0<\/span><\/p>\n<h3><b>Back Pull Towel Exercise\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ready to stretch and strengthen your back muscles? \u201cStand in an upright position with your feet shoulder-width apart and your back straight,\u201d says Gardner. Then, follow his guidelines in three simple steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll the towel and extend your arms in front of your chest while making sure the towel is taut.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the towel into an overhead position and bend your arms to allow the towel to go behind your head and pull down to your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your arms and return to start position and repeat for 10-12 reps for 3 sets.\u00a0<\/span><\/li>\n<\/ol>\n<h3><b>Triceps Towel Exercise<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ready to tone your triceps? Try this move. \u201cPlace a towel behind your lower back. Grip the towel on each end with palms facing up, while arms are fully extended behind and away from the body,\u201d says Glassman. \u201cSlowly raise arms upward in a fully extended position to activate the triceps, being mindful not to raise too high, to avoid shoulder activation.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-mistakes-that-mess-with-muscle-gains\/\" rel=\"bookmark\">3 Post-Workout Mistakes That Mess With Your Muscle Gains<\/a><\/strong><\/p>\n<h3><b>Brisk Walking with a Towel<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You can also take your towel on the road as a lightweight fitness aid. \u201cBrisk walking while pulling the ends of a towel in various directions\u2014front, back, overhead, sideways, low and high\u2014serves to tone your midsection and upper body,\u201d says Glassman. \u201cStatic towel pulls tend to work better while actively walking, from a safety and proper gait standpoint. Towel activities that involve movement (swinging, arcing, pushing, pulling, etc.) tend to work better when walking in place,\u201d he adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Who\u2019s ready to ditch those hand weights and make \u201ctowel walks\u201d the workout trend of the year?<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Raise your hand if you\u2019ve found yourself getting more creative with home workouts these past two years. Or, if you\u2019ve found yourself with five minutes to kill and plenty of steam to blow off during the course of your day. Yes. And most definitely yes.\u00a0 \u201cThe key to making exercise a way of life is<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/towel-workout\/\">Read More <span class=\"screen-reader-text\">It\u2019s Time To Master The Towel Workout<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":28836,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-28835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>It\u2019s Time To Master The Towel Workout<\/title>\n<meta name=\"description\" content=\"Try these toning towel exercises to work your arms, core, and back. 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