by Quasha Cheneau
You have heard about resistance bands, they’re all the rave in the fitness world, right?
They are highly effective in developing muscle tone and increasing strength without using weights. Affordable, portable and versatile, what’s not to love?
We get it, the many different sizes and types along with the millions of various exercises they are used for can be overwhelming causing many to ask the question – Where do I start?
Have no fear, Coach Q is about to give you 5 simple and effective exercises you can do anytime, any place with those awesome bands.
1. Lat Pull Down
Grab resistance band at each end and extend arms overhead. Pull the band down towards your shoulders by bending your elbows.
With 3 rounds of 12 to 15 repetitions, this exercise will sculpt your back, shoulders, and biceps.
2. Bicep Curl
Hold a light resistance band in one hand closer to hips at the bottom tightly
With the other hand grab the band at the top and pull the band toward your shoulder and feel your bicep activate.
Repeat this motion about 12-15 times for 3 rounds for stronger biceps.
There are many variations of executing this exercise. You can loop the band around your foot or thigh in a kneeling position, and if your band is long enough, you can stand on it.
3. Glute Marches
Place a band above the knees and raise one leg up, about 90 degrees.
Continue raising In a marching motion for about 30 seconds with 3 sets or rounds.
Your thighs and glutes will feel the burn.
This exercise can be performed lying on your back or standing as pictured.
4. Rear Leg Lift
Place a band slightly above the knees and stand upright, feet together with your hands on hips and core engaged. Balance and shift your weight to one leg and bend at the knee, hold on to a wall for support if needed.
Lift your heel as high as you can without leaning too far forward and squeeze your glutes and thigh muscles. Lower your leg and repeat.
Perform these repetitions for 30 seconds per leg for 3 rounds
For an extra challenge, quickly pulse your leg and point your toes. Your glutes and calves will thank you!
5. Jump Squat
Standing upright with your feet hip width apart, place the band just above your knees. Bend at the knees before exploding upright. Land softly on the bands of your feet.
For a low impact alternative, simply rise up to your tippy toes instead of jumping.
Perform this exercise for 30 seconds for 3 rounds for maximum results.
This exercise primarily targets the thigh muscles but also strengthens the glutes, calves, and hamstrings.
