Resistance bands are proven to accelerate exercise results and, in an age of coronavirus where home workouts are the norm, they're practically a godsend. They're versatile and can be adapted to target near enough every muscle meaning you won't need to team them with other pieces of at-home gym equipment, they're affordable so you needn't worry if you won't use them again post COVID-19, and a recent study even shows them to garner the same results as weight lifting. Here, we've rounded up the very best, as well as the most effective exercises to try.
Best resistance band glute exercises
Squat abduction: Wrap a resistance band around your thighs and bend into a squat. Move one knee a few inches to the right and back to the centre. Repeat on the other side.
Glute bridge: Lie on your back with your knees bent and feet directly under your knees. Wrap a resistance band around your thighs and press into your heels as you squeeze your glutes and raise your hips to the ceiling. Lower and repeat.
Best resistance band leg exercises
Hamstring walkout: Wrap a resistance band around your thighs, lie on your back and bend your knees with feet directly under knees. Lift your hips into the air and press your heels into the ground. Lift one foot and step it a couple of inches forward, ensuring to keep your hips lifted. Lift the other foot and follow. Reverse the movement with steps back to return to the start.
Lateral walk: Wrap a resistance band around your thighs and lower into a squat. Step to one side and squat. Step back to return to starting position. Repeat with a step to the other side.
Best resistance band arm exercises
Plank row: Get into a high plank with shoulders stacked over your wrists. Wrap one resistance band around one thumb and hold the other in your opposite hand. Pull to your shoulder and slowly lower back down. Repeat.
Bent over row: Stand with your feet hip-width apart and knees with a micro-bend and hinge at the hips with a flat back so that you are at 90 degrees. Wrap one end of a resistance band around one foot and hold the other end in the hand of the same side. Pull the band up until your hand almost reaches the side of your body and lower back to release. Repeat.
Best resistance band back exercises
Resistance band Deadlift: Resistance band deadlifts are a great way to work on your glutes, along with the rest of your leg muscles, as well as the muscles that form your back. Simply stand on the band with your feet about two feet apart, and pull up on a lever or a stick that has been looped across the band, raising them up to your shoulders if you can. You need to keep your back and your legs straight.
Resistance Band Bent Over Rows: Stand on the bands, again, with your feet a little apart, about the same width as your shoulder, and lean forward. Bend your knees ever so slightly. Now, while holding the resistance bands, pull them up moving only your arms, and shoulders, and try to stretch them behind your back.
You need to keep your back straight, for this to be effective.
Working out at your home may get difficult, especially when you don’t have a trainer and you need to work out alone. Do ensure that you are thoroughly familiar with the exercises before you start taking these things up.
And no, reading up thoroughly on the internet does not count.
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