9. ISOMETRIC TOWEL ROWS
WHY IT WORKS: Your upper back is home to the most metabolically-active, calorie-burning muscle tissue in your upper body. However, it can be tough to target this area if don’t have access to equipment like dumbbells, resistance bands or a pull-up bar. The good news: You can use a beach towel to create resistance. The motion improves posture, promotes healthier shoulders, a more balanced upper body, and helps sculpt a V-taper that will turn heads in the office or at the beach.
HOW TO DO IT: Assume a split stance with your left leg forward and your right leg back. Place your left foot onto one end of a beach towel and grab the other end of the towel in your right hand. Start the movement by driving through your left heel and pulling the towel with your right hand as hard as you can without holding your breath. Hold the position for 30-60 seconds, then switch sides and repeat. If you can’t maintain the hold continuously, break it up into shorter 5- to 10-second bursts with brief 1- or 2-second rest periods in between, gradually building up the necessary strength and endurance to hold for the full time.