Exercises With Resistance Tubes for Women to Lose Weight

Exercises With Resistance Tubes for Women to Lose Weight

Resistance tubes are lightweight, portable free weights that offer women the ability to perform strength training exercises for the upper body, lower body and core. By working both the major and minor muscle groups, women can burn calories and build lean muscle mass to increase their metabolic rates. The combination of calories burned during resistance tube exercises and the faster metabolism helps women lose weight and achieve better overall health.

Upper Body
With resistance tubes, women can work their biceps, triceps, chest, shoulders and back to build muscle and lose weight. By standing on the middle of the tube, you can perform biceps curls, triceps kickbacks and shoulder presses. From the floor, you can do pushups against the tube by holding the ends against the ground and strapping the tube over your back. By turning over and lying on the tube, you can perform chest presses to increase your pectoral strength.

Lower Body
Women can use resistance tubes to strengthen their quads, hamstrings, calves and glutes and lose weight. Resistance tube squats are effective for building strong thighs and glutes, and you can perform standing calf raises to work the lower part of your leg. By anchoring the tube to a pole or fixed object, you can also strap it to your ankle and lie face down to do hamstring curls one leg at a time.

Core
Using resistance tubes to build a strong core -- which consists of the abs, back and muscles around the pelvis -- can help women lose weight both by building muscle and by making it easier for them to do other physical activities. Core strength facilitates stability and balance, which decreases injury and improves athletic and cardio workout performance for additional calorie burn. Work your abs by anchoring the tube to a fixed object, holding it above your head and performing kneeling crunches. Strengthen your hips by keeping it anchored, strapping it to your ankle and doing standing hip abductor and adductor lifts.

Compound Exercises
Working both the upper and lower body at once can help women lose weight by burning even more calories and building muscle faster. By adding upper body moves to resistance tube squats and lunges, you can work your legs, glutes, biceps, triceps and shoulders. Add biceps curls to your lunges and add side shoulder raises or overhead presses to your squats. The added work will also challenge your core as you work to maintain balance and stability.

Weight Loss Basics
To lose one pound of body weight, women need to create a 3,500-calorie deficit. As a form of strength training, working out with resistance tubes helps women reach this goal both by burning calories during the workout and raising their metabolism through increased muscle mass. The number of calories burned per session varies according to a woman's current body weight, the intensity of the training and the duration of the workout. On average a 160-pound person can burn more than 350 calories in one hour of strength training. To lose one pound per week, women should create a daily 500-calorie deficit through diet and exercise. For faster weight loss and better heart health, cardiovascular exercise should be added to a woman's workout schedule to complement her resistance tube training.