Don’t have a gym where you live or struggling to fit it into your work day? No problem! Here are three resistance exercises to achieve a full body workout, that you can do any time of day, no matter where you are. All you’ll need is a resistance band!
Anyone, no matter their fitness level, can benefit from using resistance bands. They add an extra challenge without putting too much pressure on the joints. Better yet, the bands are small and transportable, making them a great workout companion for both home and travel.
Exercise #1: Resistance Band Squat
“The squat is one of the best exercises for developing the lower body. Adding a loop band around your knees helps to further strengthen the glutes and abductors,” says Ultimate Performance (UP) personal trainer Max.
1. Start in standing position with feet shoulder-width apart, toes pointed slightly outward and loop band slightly over your knees.
2. Keep your core tight, your back flat, and bend your knees and hips. Pretend that you are sitting down slowly on to a chair, lowering your hips below knee level. Keep your knees the same direction as your toes.
3. Stand up and squeeze your glutes at the top.
Repeat 12 to 15 reps for one set. Do three sets total.
Exercise #2: Bent-over Row
This exercise mainly impacts the lat – a triangular back muscle – while also working biceps and abs. “It requires core and lower back strength to maintain the posture,” says Max.
1. Begin by stepping on to a resistance band with your feet shoulder-width apart, toes pointed out slightly. Bend slightly at the knees and bring the hips backward, lean the torso forward and maintain a braced core and flat back throughout. In this position, you may feel the hamstrings stretch out.
2. Bend your elbows to pull the band toward your chest; keep elbows close to your body and bring your shoulder blades closer together. Hold this contraction. Tip: Initiate by rowing from your elbows, pretending there is a wall behind your back and you’re trying to bring your elbows back to tap the wall slightly.
3. Slowly release to starting position by straightening your arms.
This is one rep. Perform three sets of 12 to 15 reps, with three seconds down and two seconds “rowing” up.
Exercise#3: Biceps Curl with a Band
This is another move that’ll help strengthen your arms, particularly your biceps.
1. Stand with your feet on a resistance band shoulder-width apart. Hold the other side of the band with your fists. Keep your elbows at your sides with your arms straight.
2. Curl your hands up toward your shoulders, squeezing your biceps, holding at the top for one second before lowering your fists back to the starting position.
That’s one rep! Repeat three sets of 12 to 15 reps.
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This article also appeared on expatliving.sg.