In an age where gym memberships cost hundreds of dollars per month, cardio machines look like spaceships, and home gym equipment can fill up half your house, there’s still one thing we can all rely on – the humble resistance band. Getting in shape can seem overwhelming when we factor inexpensive memberships, commute time, and crowded and intimidating workout spaces. But the truth is, all you need is some space in the corner of your home, a looped resistance band, and a little bit of determination. A resistance band is the ultimate excuse buster. It costs next to nothing, takes up no space, and can go with you anywhere. And best of all, it can provide a full-body workout without having to leave the comfort of your home. Here are five great exercises to give you that pandemic pump.
Bicep Curl
Who doesn’t love strong, sexy, rippling guns? When we think of muscular and toned biceps, we picture hours in the gym pumping heavy, cumbersome dumbbells until our arms fall off. It doesn’t have to be that way. You can get a great, arm-defining blast with nothing but a resistance band and three feet of space. For that extra bulge, don’t forget to eat ample protein and check out online canadian steriods.
How to do a rep:
- Stand with both of your feet on the resistance band slightly less than shoulder-width apart.
- Hold the loops of the band in each hand by your sides with your palms facing out.
- Slowly curly your arms towards your shoulders while keeping your elbows tight to your body, focusing on keeping your biceps engaged.
- Return your arms to the starting position.
Chest fly
To achieve a full-body workout, you want to focus on both push and pull exercises. The chest fly is a great pull exercise with a great range of motion to tighten up your pectorals and strengthen that all-important muscle group.
How to do a rep:
- Loop your resistance band to something secure behind you.
- Stand with one foot about 12-18 inches in front of the other, far enough away that there is tension in the band.
- With a loop in each hand, hold your arms out in a T shape.
- Slowly bring your arms together with your elbows slightly bent until your hand’s touch.
- Slowly return your arms to the starting position to complete one rep.
Donkey Kick
It’s time to embrace your inner-mule and kick your way to rock-hard glutes. This is a great exercise to give definition to your legs and tighten up those buns.
How to do a rep:
- Get down on all fours (like a donkey).
- Have one end of the band looped around one of your ankles and the other end looped onto the arch of your other foot.
- Kick your leg out slowly against the resistance of the band, trying to get your leg as straight as you can.
- Slowly return your leg to the starting position.
Kneeling crunches
When it comes time to blast the abs, a tried and true exercise method is the dreaded crunch. It seems that everyone wants a six-pack, but not many want to put the time in. This resistance band crunch variation is a great way to start and can be done by any fitness level.
How to do a rep:
- Loop the band to something sturdy above you and kneel on the floor facing away from the band.
- Grab each end of the band with your hands resting near your shoulders.
- Bend forward (crunch) as far as you can go against the resistance of the band.
- Slowly return to the starting position.
Lying lateral leg raise
The leg raise is a timeless bodyweight exercise, and for a good reason. This move will strengthen your stabilizer muscles while tightening and toning your legs. It’s a great way to feel the burn.
How to do a rep:
- Loop the band around your ankles and lie on your side with your legs stacked.
- Prop your head up with one arm and use the other arm for support on the ground.
- Lift your top leg slowly as far as it can go against the resistance.
- Return to the starting position to complete the rep.
Conclusion
It’s no secret that many of us have let ourselves go a little bit during the last year (thanks, COVID-19). Gyms were closed, home workout equipment prices skyrocketed and promptly sold out, and we understandably were a little less motivated than usual for those who kept up their workouts with a resistance band – great job. And for those who are just learning about the benefits of this fitness aid, you have much to look forward to. No matter if you’re a self-proclaimed gym rat or someone that would rather set yourself on fire than go to the gym, resistance bands are for everyone. They can be great in a pinch when you’re stuck at home and need a quick blast or can be the cornerstone of your entire fitness program. It’s completely up to you on how to utilize them. As we return to our normal lives and get back into shape, adding a resistance band to your fitness arsenal is a choice you won’t regret.