Resistance bands have really made their way into the light recently and for good reason! They are a great way to do bodyweight workouts while adding a little bit more pressure. Pressure different from weights, making them put a little less strain on your body, while still giving you a really great workout! It can be hard to figure out exactly what to do with the bands, but I have made a list of 5 exercises to do with a resistance band! All you have to do is pick your resistance level and get started on a great workout! Remember to always warm up before a workout and to stretch afterward so that you don’t hurt your muscles.
1. Ankle Jumping Jacks
For this exercise, place the resistance band around both of your ankles. Place your feet about hip-width apart, with your knees bent in a slight squat position (some call it a quarter squat) and your hands at your chest. Much like regular jumping jacks, jump, moving your feet outward, and then jump back to your original position, all while staying in the quarter squat position. You are not trying to jump for height, but rather just enough to allow your feet to move out and in with ease. Try to land on your heels and not your toes. I recommend 3 sets of 20 repetitions.
2. Lateral Band Walks
Much like the ankle jumping jacks, place the band around both of your ankles while standing in the same quarter squat position with your hands at your chest and your feet hip-width apart. Start taking steps to the side. Take a step to the right with your right foot, making your feet wider than hip-width apart, and then move your left foot to return your position to your feet being hip-width apart. Take a few steps to the right, and then the same number of steps to the left, bringing you back to your original position. That is considered one rep. I recommend 3 sets of 20 repetitions.
Place the resistance band just above your knees, and then lie on your side. Keep your feet together and lift, while keeping your knee touching the ground. Then, begin to lift your top knee towards the ceiling, keeping your feet together and your knee on the ground. Then, lower your knee back down until it hovers above your bottom knee. Repeat this motion for 3 sets of 20, and then switch sides so that you are lifting your other knee. You may also leave your feet on the ground and work your way to lifting them.
4. Fire Hydrants
Much like the clamshells, place the resistance band just above your knees. Start on all fours, making sure that your hands are under your shoulders. Lift one leg up to the side, keeping your body steady and not leaning over. I recommend doing three sets of 20 repetitions on each leg.
5. Hip Bridges With Alternating Leg Extention
Keep the bands just above your knees. Lie on your back with your knees bent, hands by your sides, and feet on the floor hip-width apart. Squeeze your glutes and lift your hips a few inches off of the floor. Then, lift your left leg up, straightening it. Bring your leg back down to the floor. Then, repeat with your right leg. That is one repetition. I recommend 3 sets of 20 repetitions, alternating sides.