6 Simple Resistance Bands Exercise

Undeniably you would think that for any strength training workout, you will need dumbbell or weights in general. However, it is possible to strengthen and sculpt your arms at home with a resistance band with a consistent workout routine.

I was similarly skeptical about whether resistance bands can actually work my arms and legs so I bought one from Decathlon last week wanting to squeeze in a good sweat session in the convenience of my own room. Resistance bands are equally efficient in utilising every muscle in your arms—biceps, triceps, shoulders—and in fact, I specifically chose these resistance band exercises to target muscles and synonymously imposed a well-balanced burn.

Below are 6 simple exercises that you can incorporate to your daily workout to fire up!

Grab a resistance band and get started on these workouts and I bet you won’t even miss the dumbbells.

1. Standing Kickbacks which targets the glutes and hamstrings

Instructions

Place the band around your ankles standing with your feet hip width apart. Engage your core and shift your weight onto one leg, gradually kick back about six to eight inches with the other leg. You slowly  move backwards with control with your raised foot and only tap the ground gently right behind your standing foot. 

Focus on balance and form. Stable and straight hips are essential as a dip or twisted hip will arch your back.

Reps: 12 to 15 on each side. Complete all reps on one leg, then switch to the other.

2.Leg Raises Stretching which targets the inner thigh

Instructions

Lay on the back and loop the band around the right foot, grabbing onto the band in the right hand to create tension. Gradually lower the right leg sideways towards the floor until you feel a stretch in the inner thigh. Place the other hand to support the leg to prevent overstretching. Hold for 15 to 30 seconds and switch sides. 

Reps: Hold for 15 to 30 seconds and switch sides

3. Side-Lying Leg Lifts which targets the hip-abductor muscles

Instructions

Start with lying sidewards and placing the band above your knees (Easy mode) or around your ankles (Hard Mode). Tilt your head up and support yourself with your lower arm. Raise your upper leg upwards as high as you can without moving your hip, then slowly lower it for one repetition. Focus on rate of the lift—slow and steady to ensure good form.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

4. Front raise which targets the shoulder muscles

Instructions

Begin by having knees slightly bent, right foot forward with the sole flat on the floor while the left on the toes with the heel high. Place the resistance band underneath the arch of the right foot and both hands grasping it by the ends and arms at sides. Raise arms to shoulder-height and ensure the elbows are straight while stretching. Without bending elbows, slowly lower back down to start. 

Reps: Perform 10 reps, then continue immediately to your next exercise, resting only as needed. When you’ve completed all 10 of your selected moves, rest for two minutes, then repeat for three total rounds.

5. Tricep Extension which targets the tricep

Instructions

Begin by having knees slightly bent, right foot forward with the sole flat on the floor while the left on the toes with the heel high.  Place the resistance band underneath the arch of the right foot and both hands grasping it by the ends and arms extended straight up overhead, palms facing each other. Keeping upper arms still, bend at elbows and lower hands to just behind neck. Reverse movement to return to start.

Reps:Perform 10 reps, then continue immediately to your next exercise, resting only as needed. When you’ve completed all 10 of your selected moves, rest for two minutes, then repeat for three total rounds.

6. Single-Arm Row which targets the biceps

Instructions

Sit up straight with legs extended and feet pointing upwards. Place the resistance band around the left foot and hold ends with left hand, arms extended. This is your start position. Keep legs and torso stable and bend elbows to pull the band backward until the hand reaches the left side of the ribs. Reset.

Reps:Perform 10 reps on each side, then continue immediately to your next exercise, resting only as needed. When you’ve completed all 10 of your selected moves, rest for two minutes, then repeat for three total rounds.

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