Resistance bands are strengtheners that help you target your muscles using controlled tension. They are inexpensive, convenient and can add tremendous value to your training sessions. They do not strain your body and are easily available.
These bands come in different degrees of resistance for varying fitness levels. They allow you to perform everything from ab crunches to heart-pumping cardio workouts. Try the moves mentioned below to transform and challenge your body.
1. Front Raise
This exercise targets your arms and shoulders. Stand with your feet hip-width apart. Loop one end of the resistance band over your right foot. Grip the other end firmly in your right hand, with your palm facing your thigh. Lift your arm to shoulder height and lower slowly. Perform 10 reps on each side.
2. Lat Pulldown
This is a great move to stretch out your upper back. It involves securing the band overhead to a horizontal bar in such a way that the ends are by your sides. Grip each end with your arms extended above your head, slightly wider than shoulder-width apart. You should be kneeling with the bands in front of you. With your elbows bent, contract your back muscles and pull the bands down towards the floor. Once they reach shoulder height, revert to the starting position and repeat 10 times.
3. Ankle Flexion
This move is targeted at strengthening your calves and ankles. Loop the resistance band around a strong anchor point, such as the leg of a heavy table.
Sit upright on a yoga mat with one leg straight out. Secure the other end of the band around your foot. Support your weight on your hands and lean back. Flex your foot forwards until you feel a stretch and slowly bring your foot back up, with your toes flexed towards your knee. Return to starting position and repeat this move 10 times on each side.
4. Flutter Kicks
This move will not only tone your thighs but also strengthen your abs. Sit upright on a mat with the two ends of the resistance band looped over either foot. Hold the middle of the band with both hands and lie back. Ensure that you press your tailbone into the floor to avoid straining your lower back. Then lift both legs so that they are pointing upwards. With the band held securely, scissor one leg up and down. Keep your toes pointed and move slowly. Repeat this step 10 times on each side.
Incorporate these moves into your fitness routine to make your muscles work harder. You can do these pretty much anywhere and have fun while you’re at it!
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