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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 December 9, 2019

                5 Simple Ways to Relieve Stress Effectively

                5 Simple Ways to Relieve Stress Effectively

                Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                1. Get Rationally Optimistic

                Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                The result: no more mental stress.

                2. Unplug

                Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                How on earth do you unplug your mind? Simple: just meditate.

                It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                3. Easy on the Caffeine

                Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                4. Attack Mental Stress Via the Back Door

                That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                5. Good Old-Fashioned Exercise

                This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                The result: mental stress will be gone!

                So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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                Featured photo credit: Radu Florin via unsplash.com

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