Resistance band workouts are great because you can do them from home, when you're travelling or anywhere you'd like.
Adults need 150 minutes of moderate exercise per week, or 75 minutes of harder exercise per week.
One way you can fulfill the category of moderate exercise is with resistance band workouts.
A resistance band is an awesome, portable device that you can take almost anywhere with you. You can incorporate it into your cardio routine to add something extra to your workout. Or, you can use them solely for strength training.
In this article, we'll go over a few awesome resistance band workouts you can do at home to help keep you in the best shape of your life.
Get Rock Hard Abs with This Workout
This one is a doozy, but it's a great one for those who are working on getting washboard abs or a flat tummy.
You'll need a workout buddy for this one, as well as a resistance band.
First, you'll lie on your back on a yoga mat (or the floor if you're at home and not squeamish about germs). Bend your legs as though you're seated, with your knees bent and feet pointing toward the opposite wall.
Have your workout partner wrap the resistance band around your feet. He or she might have to do this a few times to keep it secure.
Then, try to pull your legs toward your face or top half. If it's too easy, get a stronger resistance band and try again. It should be difficult, but not impossible, to move your legs.
This workout engages your lower abs, targeting the belly pouch many women get.
Engage Your Entire Body
This exercise is called a "Good Morning." Partially because you'll have to engage and awaken your entire body to do it.
Get a large resistance band. Tie it so that it's in a continuous circle. Or, choose a resistance band that is already a continuous circle.
Stand with your feet shoulder-width apart and slightly bend your knees. Place the resistance band underneath the balls of your feet. Then, bend forward at the waist and place the resistance band behind your neck.
With the resistance band engaged, stand up completely. You might want to keep hold of the resistance band at the top just to ensure it stays in place. Repeat this as many times as you are able to engage every part of your body.
Workout Your Hips and Thighs with Resistance Band Workouts
Ready to get thighs of steel? With this one, you just might be able to.
Take a resistance band that is one continuous band. Sit down on a chair with it flat on the floor. Put your feet on top of it, with your feet still together. Bend down and take the loops from either side and loop them around your knees.
You may want to hold on to the loops to ensure they don't come off your knees.
Then, open your legs as wide as possible and then close them. This should help tone both your legs and your hips.
Ankle Jumping Jacks
Loop a continuous resistance band around your ankles while you're in a standing position. Bend slightly at the knees and keep your arms bent in front of you and engaged as though you're in a boxing match. Then, perform the jumping jack motion with your legs.
This will give you some much-needed cardio, as well as help tone your thighs and calves.
Walking with a Resistance Band
Using a continuous resistance band, place it around your ankles. Squat ever so slightly so that your knees are bent. Then, walk to the side and then back to center. This tiny movement will help tone your calf muscles as well as provide you with a little bit of cardio.
You can do many variations of this one, which is what makes it such a great workout.
The first variation is to sit down on the floor or yoga mat with your leg fully extended in front of you. Wrap a continuous resistance band around your ankles. Alternating sides, lift your leg up as high as you can go with your resistance band.
This shouldn't be impossible, but it should be a little bit difficult in order to help you build muscle.
To tone the back of your legs, get down on all fours with your resistance band around your ankles. Lift your left leg as far out as you can. Do this for a series of 10-20 reps and then switch to the other leg.
You can also do leg lifts stand up. You'll need to stand inside the continuous band, placing it at your ankles. Stand wide enough so that the band offers a little bit of tension. Then, lift your leg as far as you can behind you.
Repeat this for 20-30 reps. Then, switch legs. This will help with your leg tone as well as giving you a rock hard posterior.
Incorporating a Resistance Band
Resistance band workouts are a great way to tone your body as you get in your cardio. If you're looking for a way to slim down and get back in shape, resistance bands are a great place to start.
Even if you're not a cardio whiz or a gym rat, resistance bands are still a great tool to jumpstart your fitness regime and get you into the best shape of your life.