Do you get bored with the same equipment? Do you enjoy mixing up your routine?
I personally LOVE trying to exercises and new equipment because it keeps me from getting bored and also, our muscles need change to keep it from platuae-ing.
If you’ve never tried resistance bands before or you bought them but wasn’t sure what to do with them, I’ve created a top 10 list of beginner exercises to use a resistance band. I’m not saying these are easy. But this will be a base that you can build off of. Also, if you are participating in my Love Your Body FIT Guide, a few of these should look familiar 🙂
The Basics:
It’s important to choose the correct band for your level and the exercise you are doing. Bands come in different resistances. Think of it like different sizes of weights. Some are heavier and you can use with squats, other 2lb weights are lighter and you use them for shoulder raises, for example. Choose the resistance you need to feel the exercise but not strain yourself.
Make sure the band is secure before you stand or move. It’s important to secure the band while you are sitting and then either move to standing or begin the exercise. Adjusting the bands while we are standing can challenge our balance and cause us to fall. Please be careful.
If the band is around your foot, keep your foot flexed! A resistance band is essentially like a large rubber band. If you let go, it can hurt. Keep your foot flexed and the band in place.
As I always say – draw in your core, please!
Exercises
- Walking Squats
Adjust the band so that it is around your thighs.
Begin in proper squat position, knees behind the toes, sitting back in the glutes, chest up
Take a step to the right with your right foot, bring your left foot in
Walk 4 steps right then 4 steps left
Repeat until you’ve completed your full set
2. Tricep Push Down
Just like the machine at the gym, but now you can do it at home!
Hold the band by your chest with your left hand
Place the right hand in the band with your palm down
Press down with your right hand to the right side of your body squeezing the back of your arm.
Complete a full set on this side, then switch to the other side
3. Plank Kick Back
Adjust the bands to the proper height on your thigh
Begin in plank position – hands and elbows directly under shoulders, back in a straight line
Kick your right leg up to the sky, squeezing the back of your right leg
Return to plank
Kick your left leg up to the sky
Repeat alternating legs until you’ve completed the whole set
4. Mountain Climber
Adjust the bands so that they are securely around your feet
Begin in plank position
Draw in your belly and bring your right knee in to your right elbow
Return to plank and switch
Left knee to left elbow
Continue alternating through your whole set
5. Row in Plank
Place the band around your hands
Begin in plank position
Row your right elbow to the sky, squeezing your shoulder blades
Continue a full set with your right arm, then switch to the left
6. Bridge with Open
Place the bands around your thighs
Begin laying on your back, knees to the sky
Squeeze your glutes and raise your low back off the mat
At the top, open your knees apart wide
Bring your knees back to center and lower down
Repeat
7. Plank Walk
Place the bands around your wrists or hands
Begin in plank position
Walk with your right arm to the right, then left
Repeat until you’ve completed your full set
8. Clam shells
The side of your booty will be on FIRE with this one.
Place the band around your thighs
Lay on your right side to begin
Bend your knees as pictured, left knee on top of left
Open the left knee away from the right knee
Hold at the top, then close
Do a full set on this side then turn over and repeat
9. Lift and Lower
Place the bands on your thighs
Lay on your right side to begin
Lift the left leg up away from the right leg, keeping the town straight or pointed down
Lower the leg back to starting
Repeat a full set on this side, then turn to the other side
10. Standing Kick Out and Back
Place the bands around your thighs
Stand with your shoulders back and belly drawn in
Kick your right leg out to the side slowly
Do at least 10 of these
Then extend your right leg back behind you, squeezing the back of the leg
After your set, switch to the other side.
Resistance bands are amazing because with little movement, they add a big difference. A bridge without a heavy band, is much different than a bridge WITH a heavy band. Too, having these basics allows you to mix up your workout routine to avoid platuaes and keep your workouts fresh.
From these basics, you are equipped to created other movements such as squat jumps or twisting mountain climbers. The possibilities are endless. Just remember, stay safe and adjust while sitting.
Enjoy!
Best,
Emily Langlois, CPT
Emily Langlois is a Certified Personal Trainer, Weight Loss Specialist, Group Fitness Instructor and founder of FITonYourTime.com
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