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6 Resistance Bands Exercises

Resistance bands workouts are beneficial to people of all fitness levels. Resistance bands come in a number of widths, lengths, and resistance levels, and they’re a great supplement to any strength training routine.

They’re also lightweight and simple to carry, making them ideal for home workouts, hotel workouts, or making the most of limited gym space.

There are primarily two types of resistance bands in use. A small looped band is good for stepping onto and placed slightly above or below your knees for motions like the glute bridge.

Simultaneously, you’ll need a larger looped band that you can wrap over your shoulders and stand on for workouts like squats.

6 Resistance Bands Exercise

1. Bicep Curl

Sit on a chair and put the resistance band between your right knee and your right hand.

Pull your hand up against the resistance bands towards your right shoulder. As you pull on the band, maintain your upper arms stationary and your elbow below your shoulder and near your body.

Return to the starting position after releasing the grip. Complete all reps on one side before switching to the other.

Bicep Curl
Image source

2. Front Squat

Stand with your feet hip-width apart in the middle of the resistance bands, gripping one end of the band in each hand.

Bend arms to bring hands near ears, then lift elbows until triceps are parallel to the floor and narrow.

This is where you’ll begin. Keeping arms motionless, engaging core, and bending knees to sink hips back and down until thighs are parallel to the floor. Press through feet to extend legs and return to standing.

3. Lateral Walk

Although the lateral walking exercise appears unusual, it is an excellent approach to enhancing hip stability, strengthening the hip, and boosting knee joint stability.

As a part of a warmup routine, the lateral band walking exercise engages many deep muscles that stabilize the pelvis.

Doing this exercise before working out can improve hip, foot, ankle stability and knee joint stabilization.

As a result, during a training or competition, general body mechanics and movement efficiency increase.

Any athlete who participates in running, jumping, turning, or twisting will benefit from the lateral band walking exercise.

4. Resistance Bands Push-Ups

Resistance Bands Push-Ups
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If you can complete a decent knee push-up or standard push-up, the Resistance Bands Push-Up is great to enhance the effort.

Loop the band through the palms of your hands and wrap it over your back and under your arms.

Spread your palms slightly wider than shoulder-width apart on the floor. Ideally, your hands should be positioned at around shoulder level.

Bend your elbows to bring yourself down. An appropriate stopping point is approximately a fist’s height above the ground or when your nose is just above it.

From the bottom position, press through the heels of your palm backs up the starting position with your arms fully extended. This is a total of one rep

5. Glute bridger

Glute bridger
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Place your feet level on the floor and your knees bent at a 90-degree angle while lying down on an exercise mat.

Place resistance bands over your hips and pin them to the ground on both sides with your hands.

Raise your hips until you can draw a straight line from your knees to your shoulders.

Hold for 1 second before slowly lowering your hips back to the starting position.

6. Bicycle Crunch

Lay down and raise your knees by bending them. The hands are behind your head, and the thighs are parallel to the floor.

Straighten your left leg while crunching up and turning your left elbow towards your right knee.

Slowly return to your starting posture, but do not lie down.

Crunch up once more, straighten your right leg and move your right elbow towards your left knee.

Attempt to keep the movement going as long as possible.

Bicycle Crunch
Image source

You can practise a variety of resistance bands workouts, such as Bicycle Crunch, Glute Bridger, Lateral Walk, and so forth. These exercises can benefit your entire body balance, muscular strength, and posture if you spend a lot of time sitting or travelling.
Many individuals use resistance bands because they are a cost-effective and portable alternative to other forms of exercise equipment for strength and power training.

Read More: Exercise Benefits Mental Health

Also Read: Exercises You Can Do With Just Dumbbells And A Bench

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