Home Body Workout with Resistance Bands
During this pandemic brought by COVID19, most of us were forced to stay home. With nothing much to do, why not take the chance to achieve your fitness goal? If you have been meaning to lose weight as your New Year’s resolution, this is the time to make your wish come true.
Exercise or train at a Gym would not be the best option for now. Why not do it in your own home? Home exercises don’t require much tools. You can work with what you have such as canned goods or bottles of water. But if you are ideal about your work out routine, buying a resistance band will help you with your exercises. You may have seen resistance bands being used in exercise tutorials on YouTube. Well, some say that resistance bands work similarly as gym equipment so it’s an alternative when you can’t go to the gym.
Before buying resistance bands, it’s important to know that there are different types of resistance bands. Resistance bands are made of rubber and you use them by applying opposite force while maintaining balance. The key here is to use your own weight and strength instead of using weights or machines. Resistance bands come in light, medium, and heavy resistance levels. These refer to the elasticity of the band and not to its weight. Lighter resistance level means it’s easier to stretch while heavy resistance level requires more strength to stretch the band. You can also combine resistance levels to match the difficulty of your exercise.
What’s great with resistance bands is that it does not only focus on a particular part of your body. Resistance bands can help workout your whole body. There are two ways you can use resistance bands – assistance and resistance. Assistance means that you are helping your body maintain its form while working out while resistance means that you are making your body work exert for effort. You can use resistance bands to improve, strengthen, tone, and build your muscles. Let’s discuss some of the exercises you can do with resistance bands.
1. Cardio resistance band exercise
Cardio exercises should always be part of your workout routine. Resistance bands help you warm up your body faster and burn more calories in the process. You can wrap the resistance bands around your ankles while jogging to warm up your lower body and prepare your muscles. Then, wrap the resistance bands around your arms during jumping jacks to loosen your arms, shoulders, and chest. You can even use resistance bands while doing Zumba or dancing to make your body sweat more.
2. Biceps / triceps / back muscles resistance band exercise
Resistance bands can either help you tone down your body or build muscles. You just have to learn which band to use and what exercises will work. If you want to enhance your biceps, you can do bicep curls using resistance bands. Stand up shoulder width apart, step on the middle of the band, then extend your hand and hold the ends at either side. Pull your hand up towards your shoulders alternately then lower to your starting position. This exercise targets your biceps and helps you straighten your posture. If you feel like going to the park, you can find a post or tree to wrap the band around. Then press your back to the tree and hold the resistance bands. Starting your hands at your side, pull your arms towards your chest. Move you arms back and pull again. This work target your biceps, triceps, and back muscles at the same time.
3. Core muscle resistance band exercise
Core muscles exercises target the abdominal area, thighs, and buttocks. These exercises are generally difficult and resistance bands will make the exercises harder, but worth the try. If you are doing alternating arm and leg, you need to wrap the resistance band just above your knees. Lie down on your knees and palms. Then raise your right arm and left leg first, then left arm and right leg next. It will take extra effort to raise your leg, but it will enhance your core muscles greatly.
4. Thighs and buttocks resistance band exercise
Squats help improve posture, balance, and the gluteal muscles. When doing squats, wrap the resistance band around your thighs. Lower your body and move your knees slightly apart to pull the resistance band. You will immediately feel the tension around your thighs and knees. Stand up, take a deep breath, and repeat the process. With the addition of the resistance band, this exercise will target your lower back, buttocks, thighs, and pelvic area.
5. Leg resistance band exercises
Do not forget to exercise your legs as well or else you’ll have problems supporting your weight. Lower your upper body and bend your knees a little as if you are going to do a squat. Then, with resistance bands wrapped around your ankles, step your right foot back and tap on the floor. Go back to starting position and repeat the process with your left foot. This exercise is called standing reverse taps. The resistance bands help tone the calves and the ankles as well. You can do another version by standing straight and extending one leg first to the side while your other leg is stationary. It will work both your legs and buttocks in the process.
Resistance bands are cheap, safe, and can be incorporated in every exercise. Compared to buying a set of dumbbells, kettles, and exercise machines, you will only need two to five resistance bands to help you work-out. Resistance bands are also portable and can be moved around your home wherever you want to do your exercises. And every time you are using resistance bands, you are also establishing strong balance of your body and improving your posture. Plus, you’ll be surprised at the amount of strength and endurance you will build every after exercise. You can search more resistance band exercises to help you target specific muscles in your body. Challenge yourself and workout your body at home.