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7 Resistance Band Exercises You Can Try at Home for a Perfect Body Shape

7 Resistance Band Exercises You Can Try at Home for a Perfect Body Shape

Do you ever feel like there’s just not enough time in the day to pack everything up, drive across town, and head to the gym for a good workout? Having so many responsibilities these days (like long work hours, children, or pets) makes going to the gym more complicated and seemingly impossible. If you’re one of those people who have a hard time getting to the gym, resistance band exercises could be your answer to a toned and healthy body.

You Can Easily Turn Your Home into a Gym Room With Resistance Bands

Resistance bands are some of the most versatile and easy exercise equipment you can find. They come in many different lengths, sizes, and strengths for challenging workouts and are relatively inexpensive for an entire set. Also, they are extremely portable and easy to store, making them perfect for stowing away at home and bringing them along on your vacation or to the gym. Keep reading for 7 of the best resistance band exercise ideas!

1. Squat

    via POPSUGAR

    Tones butt and legs

    The Move: Stand on the band with feet spread hip-width apart. Holding the handles of the band in each hand, bring them up just above each shoulder to get tension in the band. Slowly squat like you are sitting in a chair with your chest up, keeping your abs tight and hands above the shoulders. Rise back up to standing position and repeat!

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    2. Woodchopper

      via POPSUGAR

      Tones shoulders, abs, butt, and legs

      The Move: Anchor your band to a low anchor, like a table leg or lower doorway, about a foot off the floor. Stand so the anchor point is on your right with your feet a little wider than hip width. While holding the band handle in both hands at your right hip, bend at the knees and hips, so your thighs are parallel to the floor (like you’re sitting in a chair). Now stand and twist your torso to the left, pulling your arms diagonally across body towards left shoulder, up and outwards. Hold for a second and then return to the start position and repeat for 15 reps on each side.

      3. Ski Jump

        via prevention.com

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        Tones shoulders, abs, butt, and legs

        The Move: Find an anchor for your band that is above your head (like the top of a doorway). Facing your anchor point, hold your band handles in each hand, palms down, and feet at hip width apart. Start by lowering into a deep sitting position (squat) while simultaneously bringing arms down to your sides. Hold this position for a second and return to start position.

        4. Upright Row

          Tones shoulders, back, and legs

          The Move: Start by standing on your band with feet hip-width apart. Crisscross the band in front of you, and hold the crisscrossed handles in each hand in front of your body. Bend knees into a squat. With tension in the exercise band, slowly raise your hands up towards your chin and hold for a second, feeling the burn in your shoulders and upper back. Slowly lower down to starting position and repeat.

          5. Biceps Curl

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            via POPSUGAR

            Tones biceps

            The Move: Stand evenly on your exercise band using both feet with feet hip-width apart and handles in each hand. With hands in starting position down at your sides, keep your upper arms still and bend forearms at the elbow, raising the bands up towards your shoulders. Lower and repeat.

            6. Triceps Kickback

              via askdeniza.com

              Tones shoulders and triceps

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              The Move: Start by standing with your feet a few inches apart and with the band under both feet. With a handle in both hands, bend at the hips, so your upper body is almost parallel to the floor. Starting with your upper arms parallel to the floor and lower arms at a 90-degree angle, slowly raise your lower arms towards your hips with palms facing the ceiling. Lower and repeat for more reps.

              7. Reverse Crunch

                via Fit Gent

                Tones back, abs, and thighs

                The Move: Attach the exercise band to a secure low anchor about a foot off the ground. Lie on your back facing the anchor and wrap the band around the tops of both feet. With your knees at a 90-degree angle, pull your knees towards your shoulders, contracting your abdominal muscles. Slowly return to start and do 15 to 20 reps.

                Putting it all together

                Now that you have the tools for an easy and portable workout plan, it’s time to put it all together. Using these resistance band exercises as an entire workout will give you a great total body burn. Shoot for 2-3 sets of 15-20 reps each. Do this 3 to 5 times per week to start toning up those lax muscles.

                Not only will resistance band exercises strengthen and tone your entire body, but they’ll also help give you more energy and confidence as you start to see results. Resistance band exercises can make your workouts more convenient and fun, helping you to stick with your exercise plan in the long run.

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                Amanda Light

                Wife, Mom, Writer

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                Last Updated on June 24, 2019

                15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

                15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

                You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

                1. Cheesy Tortellini With Ground Beef

                Cheesy tortellini with ground beef

                  This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

                  2. Cranberry Pork Roast

                  Cranberry pork roast

                    Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

                    3. Greens and Beans

                    Greens and beans

                      Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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                      As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

                      4. Chicken Curry

                      Chicken curry

                        That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

                        5. Honey Sesame Chicken

                        Honey sesame chicken

                          Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

                          6. Mushroom Spinach Stroganoff

                          Mushroom spinach stroganoff

                            In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                            7. Stuffed Peppers

                            Stuffed peppers

                              If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                              8. Cilantro and Lime Chicken

                              Cilantro and lime chicken

                                Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                                9. Beef Fajitas

                                Beef fajitas

                                  This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                                  The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                                  10. Asian Chicken Lettuce Wraps

                                  Asian chicken lettuce wraps

                                    Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                                    11. Hawaiian Chicken

                                    Hawaiian chicken

                                      This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                                      12. Beef and Barley Stew

                                      Beef and barley stewd

                                        Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                                        13. Meatball Soup

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                                        Meatball soup

                                          This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                                          14. Turkey Black Bean Chili

                                          Turkey black bean chili

                                            Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                            15. Ham and Pinto Bean Soup

                                            Ham and pinto bean soup

                                              What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                              Conclusion

                                              With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                              This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                              Featured photo credit: Google via bettycrocker.com

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