Exercise Machines That Hook on the Door

If you've lost your zeal for working out, perhaps it's time to revive your flagging exercise enthusiasm with a new piece of fitness equipment. One affordable, portable device to consider is a simple rope and pulley apparatus you hook on your door. This deceivingly modest device can give you a challenging go-anywhere, do-anytime full-body workout that is virtually excuse free. It comes already assembled; all you need is a doorknob. Combined with regular aerobic exercise and a healthy diet, this gizmo can help you tone your muscles while adding both fun and variety to your workouts.

  1. Challenge Your Mind and Body

    • According to the American Council on Exercise, changing up your workout routine can keep you both physically and mentally challenged. You can vary your strength-training program by performing the exercises you usually do in a different order, by increasing the intensity and by challenging your muscles in new ways. For less than $20, rope and pulley devices can help you do all three. Surprisingly versatile, you can use the lightweight nylon and plastic units to perform dozens of familiar exercises like reverse crunches and leg lifts.

    Easy to Operate

    • Rope and pulley devices attach to any ordinary door by hooking an end around the doorknob. Four plastic ropes extend from the doorknob to stirrups you put on your feet and hands. You operate your arms and legs in opposition; pulling down on the hand stirrups creates tension in the ones on your feet, raising your legs. As you press down with your feet, you raise your arms. The device is designed to facilitate a steady, even rhythm of movement. Your muscles, not the pulleys, should be doing the work.

    Reform Yourself

    • Scissor kicks are a popular move in Pilates fitness classes. This leg exercise is done on a mat or with the assistance of the specialized Pilates reformer equipment. You can do a similar exercise with your rope and pulleys. Lie on your back, with hands and feet in the stirrups. Create a scissor motion, raising your right leg and lowering your right arm; simultaneously, lowering your left leg and raising your left arm. Keep your movements very slow, small and controlled. Do not lower your legs all the way to the floor. Concentrate on engaging your abdominal muscles, particularly your transverse abdominis that runs across your lower stomach. Do one set of 25.

    Variety is Key

    • Work out on alternate days to give your muscles time to rest, repair and rebuild. You can add intensity by increasing your repetitions from one set of 25 to two. Use your device to augment your other fitness activities which should include at least 150 minutes of moderately intense cardiovascular exercise most days. In addition to varying your exercises, make sure to include variety in your diet, eating an assortment of healthy grains, lean meats, vegetables and fruit.