Benefits of resistance band exercises
Performing resistance band exercises can have a range of benefits, including:
They can add extra load to your exercises, making it more challenging. Doing resistance band exercises can help intensify the exercise and can lead to improved muscular strength.
Resistance bands are great for stretching if you struggle with flexibility and mobility, as the bands can help you to hold difficult positions. Over time, this can help you to gain greater flexibility and mobility.
They`re suitable for all fitness levels - it`s just a matter of choosing the right resistance band, and resistance band exercises, to suit your goals.
Resistance band exercises can be incorporated into any kind of workout, so it doesn`t matter if you already follow a specific training program.
They are extremely lightweight and small, making them easy to store at home, or take with you to the gym or outdoors.
Resistance band exercises for legs
For these resistance band exercises, you will need to use a looped band. Incorporate these exercises into your usual workout routine to feel the benefits.
Donkey Kick (30 reps - 15 each leg)
With a resistance band looped around your upper thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 15 on the same side, before repeating 15 repetitions on the other side.
Resistance band exercises for arms
For these resistance band exercises, you will need to use a non-looped band.
Lateral arm walk (16 reps - 8 each side)
Inhale. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position.
Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.
Inhale. Step your right hand and foot outwards so that your hands and feet are slightly wider than your shoulders. This is called wide push-up position.
Exhale.
Inhale. Step your left hand and foot inwards to return to the starting position.
Complete 8 in the same direction before completing the remaining 8 repetitions in the other direction.
