Whether you're a beginner or an expert, resistance bands are for you. They can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body. Resistance bands are incredibly simple, but they're also extremely effective at working your muscles. This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength. But don’t let the lightness fool you. These bands can be challenging and you’ll feel the results of your work the next day! Another benefit in using the resistance band is the range of exercises that can be done.
Here are two different routines you can utilize resistance bands to tone your legs/glutes and arms.
- Lunge: Pace right foot on the center of the band on the floor and hold handles next to shoulders. Step your left foot behind you, keeping your heel off the ground. Lower toward the ground, bending both knees to a 90 degree angle. Slowly press back up. Repeat for desired number of reps and switch legs.
- Shoulder Front Raise: Stand on the resistance band with your feet. Hold the handles in front of your waist or thighs with your palms facing you. Stand tall with chest out and back straight. Raise your arms straight in front of you until they’re parallel to the floor and perpendicular to your torso.
Squats: While standing with your feet at shoulder width distance, hold the handles of the bands using both hands and stretch it up to shoulder level. Do a full squat but prevent your hands from moving. Do this gradually, then stand back up, and repeat the same routine.
Biceps Curl: While standing on the band, hold both ends using your hands. Slowly curl up your hands towards your shoulders. Ensure that both elbows are bent backwards. Keep the position for a couple of minutes before going back to your starting position and repeating the same routine.
So get yourself a band and let’s go. For each of the above exercises, perform 8-12 repetitions. If the last two repetitions are not hard, you may need to get a thicker band. Remember to keep abs very tight and concentrate on good posture through your spine.