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5 Resistance Band Exercises You Can Do Anywhere

body transformation exercise health transform your body Nov 02, 2022

Exercise plays a key role in both your weight loss efforts and overall health. But when you travel for your job or are always on the go, it can be difficult to fit a workout in. The good news is, you don’t need a lot of time or a gym to get in a great workout that will help transform your body. There are inexpensive, easy-to-use tools that can help you get in shape: resistance bands.

Regardless of your fitness level, you can find ways to exercise with resistance bands that keep your muscles challenged and build endurance without putting too much pressure on your joints.

Here are a few excellent resistance band exercises to get you started. Strive to do three to four sets of 12-15 reps of each exercise, several times a week.

1. Biceps Curl

Sit down somewhere—on a chair, stairs or your heels. Put the resistance band underneath one of your knees. Using the hand on the same side of your body, pull your hand upwards, towards your shoulder. Keep the upper part of your arm stationary throughout the movement, even as you pull against the band’s resistance. Keep your elbows close to your body as you do the exercise. Slowly release until your arm is fully extended and repeat.

2. Lateral Step

Put a resistance band around both of your thighs and slowly lower into a half squat. Lift one foot and take a step in its direction, following with the opposite foot. Reverse directions and repeat.

3. Overhead Squat

Stand with a flat back and your feet shoulder width apart, with your weight centered over the middle of your feet. Wrap a resistance band around your forearms and grip widely, outside of your shoulder width. Raise your arms and position them over the back of your head for the duration. Bend your knees, sit your hips back and lower into the squat position. Push through your heels to stand back up and repeat. PRO TIP: Uplevel this move by adding a resistance band around your thighs.

4. Donkey Kick

Put the resistance band around your legs, above your knees, and then get onto all fours. Maintain a neutral spine, with your wrists directly below your shoulders and knees below your hips. Engage your glutes and core as you flex one of your feet and kick it towards the ceiling, stretching the band while keeping the rest of your body stable. Strive to keep your hips level and back flat. Return your knee back to the floor and repeat. Switch sides after completing each set.

5. Fire Hydrant

Start in the same position as the Donkey Kick, on all fours with the resistance band just above your knees. Maintain a neutral spine, with your wrists directly below your shoulders and knees below your hips. Move one leg out to the side, lifting your knee and stretching the band as you engage your core. You will be opening the hip, while keeping the rest of your body stable and your spine in the neutral position. Return to the starting position and repeat. Switch sides after completing each set.