Resistance band exercises you can do at home

We often see resistance bands used when people are doing rehabilitation and recovery exercises. Resistance bands are very versatile and a great tool to use in home workouts. They can help with muscle strengthening, increase stability and enhance stretching.

They are an excellent alternative to weights as they put less pressure on your joints and can be used in an array of exercises in different positions.

Here are 5 resistance band exercises you can do at home. Try to do 3 sets, doing 12-15 reps for each exercise:

1. Lateral walk/crab walk
Wrap the band around your thighs. Bend into a squat position. Lift your left foot and take a step to the left, then lift your right foot and take a step to the left. Repeat the movement but step to the right. This is one rep.

2. Standing bicep curls
Stand on one end of the band and hold the other end in your hands. Your arms should be at your sides with your hands facing out. Bend your knees slightly. Bend your arms and lift your palms towards your shoulders. Slowly lower your arms back to your sides.

3. Banded leg lower
Lie on the floor and wrap the band around your right foot holding the other end in your hands. Raise both legs in the air so they are at 90 degrees to the rest of your body. Slowly lower your left leg. Just before it touches the floor raise it back up. Complete all reps and then swap to the other leg.

4. Seated single arm row
Sit with your legs extended out in front and flex your feet. Wrap one end of the band around your right foot and hold the other in your right hand. While keeping your legs and torso in place, pull the band back so your right hand reaches your right side. Slowly move your arm back to the start position. Complete all reps then switch to the other side.

5. Glute bridge
Lie on your back with your knees bent and feet flat on the floor, and then wrap the band around your thighs. Squeeze your glutes and keep your core tight as you push your hips up and lift your butt off the floor. Hold for 2 seconds then slowly lower back to the floor.

If you are just starting out using resistance bands, perhaps decrease the number of sets and/or reps until you become comfortable with the exercises.

Published on 12 October 2020



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