10 Easy Exercises Using Resistance Bands For Women

Fashionistas will tell you that a bag can change a whole outfit, Chefs will tell you that a sprinkle of spices can turn an average dish into a delight. Beauty experts will tell you that a skincare routine can take away all your troubles. Fitness gurus are no different. Accessories are the key to transforming your workouts and making them more efficient.

Let me introduce you to the fit girl’s go-to accessory for exercise: Resistance bands.

Whether you’re working out at the gym, at home, or on the road, you can squeeze in these effective total-body exercises with resistance bands.  

The best thing about resistance bands training is that there are simple ways to do it. Let’s jump right into it.

1 – STRETCHES FOR PECTORALS

How to do it: attach the tape to a high support, it could be any slightly elevated handle, a window for example. Hold the wrists at shoulder height and push forward as if you were trying to reach something in front of you. Keep your arms straight.

Reps: 3 sets of 10 repetitions

2 – PELVIS LIFTS FOR TONED BUTTOCKS

How to do it: Place the resistance band around your legs just above your knees. Lie on your back with your feet on the floor, bending your knees at 90 degrees. Push your buttocks up using your hips until your shoulders, hips and knees are all lineups.

Reps: 3 sets of 12 repetitions

3 – BACK SQUATS FOR THIGH MUSCLES

How to do it: Step on the band with feet slightly wider than the width of the shoulders. Holding a handle in each hand, bring the top of the band to each shoulder. Sit up straight, with your chest up, your abs firm, focus the weight of your body on your heels.

Reps: 3 sets of 10 repetitions 

4 – SIDE STEPS FOR ABDUCTORS (BUTTOCKS)

How to do it: Place the band around the lower part of the legs, just above the two ankles. Place the feet at the width of the shoulders to create tension on the band. From a half-squat position, shift your weight to the left side, taking a sideways step with your right leg. Move the leg up slightly, but keep the band tight enough to create resistance.

Reps: 3 sets of 20 repetitions

5 – PUSH-UPS FOR THE CHEST

How to do it: In a board-like position, wrap the resistance band on the top of the back (slightly below the shoulders). Place your hands on the floor, the band held by your thumbs. Tighten your buttocks and abdominals, perform a resistance push-up.

Reps: 2 sets of 10 repetitions

6 – STRETCHING FOR THE BACK

Stretching before and after the workout is necessary, however using some stretches DURING can significantly reduce injury risks.

How to do it: place yourself in the center of the band with the feet at the width of the shoulders. Lean back slightly, keeping your hips back. (Similar posture to exercise number 1). Grab each handle with your hands facing out of your knees. With elbows bent, pull the band towards your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.

Reps: 3 sets of 15 repetitions

7 – LATERAL LIFTS FOR DELTOIDS

How to do it: Keep your feet positioned on the center of a band, shoulder widths. Palms facing inwards, grab each handle and stretch out your arms until they’re aligned with the shoulders. The movement should be slow with the elbows slightly curved.

Reps: 2 sets of 15 repetitions

8 – LEG LIFT FOR THE LOWER ABDOMEN

How to do it: Attach the tape to a low support ( A door handle should work just fine). Lie down on your back and bend your knees at 90 degrees. Wrap the band around feet (not legs) and pull back to create tension. The abdominals are tight and your back flat, pull your knees towards your shoulders by tightening your abdominal muscles. Slowly return to the starting position.

Reps: 3 sets of 20 repetitions

9 – BICEP CURLS

How to do it: Standing with feet shoulder-width apart, placed right in the center of the resistance band. Take a grip in each hand, keeping your arms by your ribs. With the palms facing you, pull your forearms towards your shoulders until you get a good contraction of the biceps. Slowly, back down. 

Reps: 4 sets of 15 repetitions

10 – REVERSE CRUNCH FOR THE ABDOMINALS

How to do it: find a higher handle and fasten the resistance band around it. Then kneel while catching each side of the band. Curl the elbows to the maximum, in the alignment of your side ribs. Perform this exercise with resistance bands just as you would do with a regular crunch. Try to engage your abdominals and lean on your hips while contracting your abs. Slowly return to the starting position. 

Reps: 3 sets of 15 repetitions

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The main advantage of exercises with resistance bands is to tackle your muscles with continuous resistance throughout your movement. The resistance band makes it possible to reach the deep fibers of your muscles thanks to the tension it creates.

A perfect way to tone you up!

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