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Resistance bands are another great tool for your strength training workout. They’re lightweight and versatile,
has shown they work your muscles just as well as free weights or weight machines.
Resistance band pull apart:
Resistance band pull apart:
This exercise works the muscles in your back, shoulders, and arms.
To do this exercise:
Stand with your arms extended out in front of you at chest height.
Hold a resistance band tautly with both hands. The band should be parallel to the ground.
Keeping your arms straight, pull the band toward your chest by moving your arms outward to your sides. Initiate this movement from your mid-back.
Squeeze your shoulder blades together, and keep your spine straight, then slowly return to the starting position.
Do 1–3 sets of 15–20 reps.
Hip extension:
Hip extension:
This exercise works the muscles in your hips and legs. You’ll need a light- to medium-resistance band to do this exercise.
Loop the resistance band around both your ankles. You can use a chair or wall for balance.
Keeping a straight line in your body, pull your left leg back as far as you can, keeping it as straight as possible.
Slowly return to the starting position.
Complete 12 reps with your left leg, then repeat with your right leg.
Complete 2 sets on each side to start, and work up to doing 3 sets as you build up your strength.
Resistance band leg press:
Resistance band leg press:
This exercise works your quadriceps, hamstrings, calves, and glutes. Like a leg press on a weight machine, this exercise makes you work against gravity.
Lie on your back and lift your feet off the ground.
Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.
Wrap the resistance band around your feet and hold the ends.
Press your feet against the bands until your legs are fully extended.
Bend your knees to return to a 90-degree angle.
Do 1–3 sets of 10–12 reps.
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