Resistance bands are an extremely versatile and practical piece of equipment that can be used for strength exercises and carried effortlessly on the go. They can easily be used by anyone; there are different kind of bands with varying levels of resistance, making it the perfect buddy for any level of fitness.
During a resistance-band workout, you can improve your strength without having to lift heavy weights; they can give you a full-body workout to start or end your day simply and without gym equipment set up or hassle. Read on for Resistance Bands: 5 Effective Exercises You Can Do Absolutely Anywhere!
[Note: Perform 3 sets or rounds, of 10-15 reps of each exercise to squeeze the most out of your time and effort.]
1. Bent Over Row
Stand over the centre of the resistance band with your feet hip-width apart and your knees slightly bent. Hold the sides of the band in each hand and lean forward pushing back with the hips whilst keeping a straight back. Bend your elbows and pull them back squeezing your shoulder blades together. Slowly release and repeat.
2. Front Squat
Stand over the centre of the resistance band with your feet slightly wider than your hips, hold the band in each hand making sure there is tension. Place your hands above your shoulder so that the band is behind your back and your elbows are pointing forward. Bend your knees and squat down keeping your back straight and your elbows up. Stand up and repeat.
3. Bicep Curls
Stand over the centre of the band with feet hip-width apart and hold each end of the resistance band in your hands. Starting with your arms at your side, palms facing up, pull your arms towards your chest keeping your elbows locked by your side. Slowly descend and repeat.
4. Side-Lying Leg Lift
Lie on the floor on your right side with your legs straight. Tie the resistance band, or use a short loop band, and place it around your knees or your ankles (depending on how hard you want the exercise to be) and lift the left leg as high as possible without moving your hips. Make sure your left leg stays straight above your right leg and doesn’t move forward or backward. Slowly bring the leg down and repeat. After completing a set, switch sides.
5. Overhead Tricep Extensions
Step over one end of the band with your right foot, keeping the leg hip-width apart. Hold the resistance band with your right hand, with your elbow up next to your ear so that the band is behind your back. Slowly pull your arm straight and then come back down without moving your elbow. Complete the desired number of reps before changing sides.