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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 September 18, 2020

                7 Simple Rules to Live by to Get in Shape in Two Weeks

                7 Simple Rules to Live by to Get in Shape in Two Weeks

                Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                1. Exercise Daily

                It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                If you’re a morning person, check out these morning exercises that will start your day off right.

                2. Duration Doesn’t Substitute for Intensity

                Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                3. Acknowledge Your Limits

                Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                4. Eat Healthy, Not Just Food That Looks Healthy

                Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                The basic nutritional advice includes:

                • Eat unprocessed foods
                • Eat more veggies
                • Use meat as a side dish, not a main course
                • Eat whole grains, not refined grains[3]

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                Eat whole grains when you want to learn how to get in shape.

                  5. Watch Out for Travel

                  Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                  This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                  If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                  6. Start Slow

                  Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                  If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                  7. Be Careful When Choosing a Workout Partner

                  Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                  My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                  If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                  I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                  Final Thoughts

                  Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                  Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                  More Tips on Getting in Shape

                  Featured photo credit: Alexander Redl via unsplash.com

                  Reference

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