In an effort to switch things up and add more resistance to your workout, the resistance band/cord is a great way to do so. The resistance band is easy to use, affordable, and portable workout equipment that is primarily used for Pilates but can be incorporated into your usual routine as a way to tone, and strengthen the body. For those who wish to achieve toned abs, arms, back and legs here are 3 simple band exercises you can do anywhere at any time.
Bicep Curl: standing on band with feet shoulder with apart, hold band handles with each hand making sure both sides have an even length. With hands facing forward, pull band in towards chest, like you would a regular bicep curl. Do 12-15 reps, 3 sets. This move works the arms, specifically the biceps.
Torso Twist: standing on band feet shoulder width apart, grasp the each side of band with hands, but hold the left handle with right hand and right handle with left, so the band creates an X shape. As you are holding band with each hand, turn hands to the side at the waist hold that position. Hands should make a W. As you are in this position making sure band is stabilized, turn upper body left and right but keep lower body in a fixed position. You should feel resistance in your arms and torso. Do 12-15 complete twists(turning left and right), a set of 3.
Abductor Lift: Lie on your right side, perched on your right arm with a resistance band looped around both your ankles, feet stacked one on top of the other.Action: Raise your right leg toward the ceiling, feeling the resistance in the outer thigh. Hold briefly, and return to the start position under control. Do 10- 15 reps, then alternate legs. Repeat 3 times on each leg
Leg Press Up: Lying on your back on a mat or protected surface, hold band with each hand, put one leg inside band. You can use hands to shorten band for more resistance with the opposite leg create a bridge so that glutes are off the mat while the other leg is in the air with the band. Push leg upwards, to perform pulses as you push the band upwards. You should feel the resistance in the back of your legs and your arms as you are creating a resistance. Do 10- 15 reps, then alternate legs. Repeat 3 times on each leg. For more resistance band exercises, check out this post from Greatist!
