Resistance bands are a great tool for strength-training newbies. They help target specific muscle groups, improve coordination, and cost less than $15! If you're not sure where to start with a resistance band, each of these exercises will help you get acquainted with this toning tool.
The basic bicep curl is one of the first moves you'll learn in a strength-training routine. Skip the weights and try out a resistance band:
- Stand with both feet together, holding the handle of a resistance band in either hand. Step both feet onto the middle of the band, hips-width distance apart.
- Inhale, and as you exhale, simultaneously bend both elbows. Make sure you have the correct alignment.
- As you inhale, straighten both your arms, coming back to the starting position. This counts as one rep.
- Perform three sets of 15 reps.
Love 'em or hate 'em, squats are a surefire way to tone your legs and lift that booty. Be sure to engage your core as you move through this riff on the classic move:
- Stand up tall on the middle of a resistance band. Grip the handles of the resistance band at shoulder height with palms facing forward.
- Keeping your back flat, move into a squat position with control. Sit back and down like you're sitting into an imaginary chair and lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
- Complete three sets of 10 to 12 reps.
Press through your heels and come back to standing. This completes one rep.
If you're over slews of side planks or endless bicycle crunches, try this exercise to tone your obliques:
- Step on top of the band with your left foot, and step your right foot out so your feet are a little wider than hips-width distance apart. Reach the handle of the band with both hands. Your left hand should hold the band with your left palm up and your right hand should hold on with your right palm down. Keep your arms straight and make sure the band has a little bit of give, so you'll be able to pull it across your body.
- Lead with your right hip and pivot with your left foot as you "chop" the band across your chest, drawing a diagonal line over your right shoulder. With control, come back to the starting position. This completes one rep.
- Perform two sets of 15 reps moving to your right, before you switch sides and perform an additional two sets of 15 reps.
Keep reading for one more resistance band exercise you can do lying down.