Wellness

Using Resistance Bands

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R esistance bands are ideal for people who want to exercise at home. They provide a new approach to exercise and weight reduction while toning up your body for more muscle definition.

If you are unsure about their use, let’s dive right in and discuss some workout routines using resistance bands.

Bicep Curl with Resistance Band

Make sure your feet are on the band when you stand. Hold each end of the resistance band in your hands with arms stretched completely and palms facing front.
Squeeze biceps as you slowly curl your hands upwards to your shoulders. Using your elbow, maintain a stronger hold on each side.
Return your hands back to the starting position.

Rowing with a Resistance Band Bent-Over

Place your feet hip-width apart on the resistance band. Hold a band in both hands by its sides. The palms should be facing each other. The knees should be slightly bent. With arms straight and hands beneath shoulders, the back should be flat.
Bend your elbows and draw the resistance band to your chest, keeping them tight to your torso.
Straighten your arms slowly and drop your hands to the beginning position.

20 Repetitions of Ankle Jumping Jacks

Wrap ankle bands around them.
Stand in a quarter squat stance with your feet hip-width apart and your hands at your chest.
Experiment with jumping your feet out and in. Perform 20 repetitions.

20 repetitions of banded walks

Wrap elastic bands around your ankles.
Place your feet hip-width apart. Bend down your knees for a few inches and lean your hips forward, keeping your glutes strong.
Ten steps forward.
Back up ten steps. 20-reps.

Leg Curl in Prone Position

Lie on your stomach and wrap a band around your ankle, securing the other end to a door or support. To produce tension, move away from the anchor.
Tighten your core and move your heel nearer your glutes by bending your leg at the knee.
Return the leg to the initial position then repeat again.

The Glute Bridge

Tie the resistance band around both upper legs, just above the knees. Lie back down with both feet flat on the floor and your knees bent to a right angle degrees.
Raise your hips to align your shoulders, knees, and hips. During the movement, contract your glutes.

Supinated Clamshell

Put the resistance band around the legs above the knees.
Lie on the back, while hips and knees make an angle of 90 degrees.
For 2 seconds, pull your knees apart while contracting your glutes.
Return to the beginning position, repeat.

Abduction While Seated

Place your feet on the edge of a chair. Tie a loop band around both legs, just above your knees.
Place your feet wider than your shoulders. As your legs move apart, slowly press your knees out, turning your feet in. Hold for 2 seconds before bringing your knees together.

Krunch Kneeling

Kneel down and grip either side of the band after attaching the band to the high anchor.
Extend your elbows to shoulder level, engage your core, and crunch down towards your hips while engaging your abs.
Return to the beginning position and repeat.

Push-Ups

Wrap bands around your back.
Drape over your arms and go into a push-up stance, grasping the bands with your palms.
Pushups should be done 10-12 times.

Fire Hydrant

Place the band about above the knees. Begin on all fours, hands under shoulders and knees under hips.
Lift your left knee out to the side without changing your hips.
Return to the starting position slowly for 1 rep.
Change sides. Repeat.

Chest Press

Make sure the feet are apart at hip-width.
Bend your knees slightly while activating your core and keeping your back straight.
Hold one end of the band in each hand and extend your arms straight out at the height of your shoulder.
Pull your elbows back, then extend them. Repeat.