Fitness with Resistance Band

Going away on a business trip! but thinking about how to carry your weight lifting equipment to keep yourself toned. Resistance bands are the best alternatives you have got without carrying 50 kgs of weight. We will get to the qualities we should be looking for while buying a set of band later. First lets look into some exercises you can do with these bands.

Bicep Curls

Stand on the middle of the resistance band with your feet shoulder-width apart and hold the ends of the band with your palms facing up. Curl the band up towards your shoulders, and then slowly lower back down.

Shoulder Press

Stand on the middle of the resistance band with your feet shoulder-width apart and hold the ends of the band at shoulder height, with your palms facing forward. Push the band up and overhead, then slowly lower back down.

Tricep Extensions

Hold the resistance band behind your back with one end in each hand. Lift your arms up and bend your elbows, bringing your hands to your shoulders. Straighten your arms to extend the band behind you, then lower back down.

Squats

Step on the resistance band with both feet shoulder-width apart, holding the ends of the band at shoulder height. Lower into a squat, keeping your knees in line with your toes. Push through your heels to stand back up.

Deadlifts

Step on the resistance band with both feet shoulder-width apart, holding the ends of the band in front of your thighs. Hinge at the hips and lower your torso towards the ground, keeping your back straight. Return to standing by driving through your heels.

Chest Press

Loop the resistance band around a stable object (such as a door handle) and hold the ends of the band at chest height. Push the band forward to extend your arms, then slowly release back to your chest.

Lateral Raises

Stand on the middle of the resistance band with your feet shoulder-width apart and hold the ends of the band at your sides. Raise your arms out to the sides to shoulder height, then lower back down.

Glute Bridges

Lie on your back with the resistance band looped around your thighs, just above your knees. Bend your knees and place your feet on the ground. Squeeze your glutes to lift your hips up towards the ceiling, then lower back down.

Standing Oblique Crunch

Stand on the middle of the resistance band with your feet shoulder-width apart and hold the ends of the band at your sides. Lean to one side, stretching the band towards the opposite hip. Return to center, then lean to the other side.

Leg Press

Sit with your back against a wall and loop the resistance band around your feet. Push your feet against the band to straighten your legs, then slowly release back to a bent position.