Resistance Band Exercises for the Whole Body

Keeping our body fit and fab doesn’t always have to mean that you need to go to the gym all the time. There are plenty of fitness programs that can actually yield some amazing results such as running, cycling, and even doing HIITs. Another workout program that can actually help you strengthen and tone your whole body at the same time is the resistance band. This portable tool is perfect for those who tend to travel or are looking for exercises that they can do at home. Resistance bands come in different lengths and styles so choose one that you’ll be comfortable working with. Once you have the tool, try these exercises out.

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  • Rotating lunge and row. For this exercise, you should go into a split stance with your right leg forward and your left heel raised behind you. Fold the resistance band in half with your hands holding it parallel to the floor and in line with your chest with your palms facing downward. Bend elbows to stretch the band wider as you perform a row with the band into the chest. While rowing, twist your torso towards the right while lowering yourself into a lunge position. Go back to your first position and repeat.
  • Resistance band standing press. Stand straight with your feet resting on the middle portion of your resistance band and at hip-width apart. Hold the ends of the band in your hands and raise them at shoulder height. Press the band upwards and over your head and hold for a few seconds. Go back to your first position and repeat this exercise 12 to 15 times.
  • Resisted pushup. This classic move has been modified to add the band to make it more challenging. Drape a wide resistance band across your back and hold each end with your hands. Go into a pushup pose with your hands holding more of the band to create tension on your back. Lower yourself towards the ground then push yourself back up. There should be enough resistance on your back to make this exercise more difficult.
  • Resistance band vertical extension. Work out your arms, back, legs, and core with the resistance band vertical extension. Stand on the middle portion of your resistance band with your feet at hip-width apart. Hold the ends of the band in each hand in an underhand grip. Raise your hands overhead then bend your elbows so that the backs of your hands are behind your head. Press the band back up and repeat. Make sure that you keep your back straight and that you extend the resistance band upwards completely.
  • Reaching rear row. Start this exercise in a split stance with your left foot forward. Your left foot should be placed on the middle portion of the band with both ends held by your right hand. Lower yourself into a lunge while bringing your right hand to the inner left foot. Go back up while pulling the band close to your chest.
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