Resistance bands are affordable additions to your home gym, gym sessions and basically wherever you’re doing your workouts! Just like its name, the role of a resistance band is to add resistance to your workouts especially in strength training because it helps to increase your muscle strength and promote muscle growth. It can also be used during rehabilitation to increase your range in motion [1]. Resistance bands come in different styles, sizes, lengths and strengths so you’re bound to find a band that will suit your fitness level [2].
Portable, space-saving and great muscle builders, try out these 6 easy moves that you can do anywhere with your resistance band:
1. Lateral Band Walk
- Tie a band or place a band above your ankles. Then take a wide step to the side until your feet are between hip-width and shoulder-width apart, the resistance band will be stretched. [3]
- Engage your core as you step forward and out to the side with one foot at a time (Imagine you’re walking like a giant). Try to push your feet wider apart as you walk forward.
- Once you reach a point, try walking backwards.
- Place the resistance band higher up your legs to make the move easier. So the lower the band is, this move will be more challenging.
- Push it further by lowering into a half-squat to a squat and walk or keep your leg as straight as possible when you walk. Remember to keep your core tight so you won’t waddle or rotate your hips too much when you walk.
2. Standing Bicep Curl
- Step on the middle of the resistance band then hold both ends of the band in each hand. Your feet will act as an anchor to hold the band down.
- With your palms facing front, let your arms hang around the hips.
- Bend your elbows and slowly raise your hands to your shoulders, pulling the band tight. Keep your back straight and core tight. Then, lower your arms with control.
3. Seated Crisscross Row
- Sit on a mat/towel with your legs straight out, bend your knees slightly. Then wrap your resistance band around your feet and hold the ends with opposite hands so it looks like a ‘X’ shape. Keep your arms extended as you hold the band.
- With your palms facing the floor, abs tight and a straight back, do a mid-row by bending your elbows back while keeping your palms in line with your shoulders. Straighten your arms and repeat.
4. Monkey
- Stand on the center of the resistance band with your feet wider than shoulder-width apart, knees soft, and holding the ends of the band in your hands.
- Keep your feet grounded and core tight as you bend your torso to the right while pulling the left band upward.
- Slowly go back to starting position and repeat on the other side to make it one rep.
5. Sliding Plie Squat Pull
- Stand with your knees soft and heels pressed together, toes pointing slightly to the sides, hold the folded resistance band overhead with a slight tension.
- Take a wide step to the right with your right foot, bend your knees and squat into a plie as you stretch and pull the band down and wide in front of your chest.
- Step back to starting position while you loosen the band to reach overhead. Repeat with the other leg.
6. Push-Up
- Put the resistance band across your upper back, loop the ends of the band through each thumb, and place your hands on the ground in starting plank position. Keep your hands grounded to keep the resistance.
- Push-up until your arms fully extend, try to fight the resistance of the band. Then lower back down.
- Master the basic push-up first if this is too hard for you.
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