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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 October 18, 2018

                10 Benefits of Sleeping Naked You Probably Didn’t Know

                10 Benefits of Sleeping Naked You Probably Didn’t Know

                Sleeping is one of the most important things we do every night.

                Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                Here are some benefits of sleeping in the nude:

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                Video Summary

                1. It is easier.

                When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                2. It forces you to be ready to go more often.

                Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                3. It can make you feel happier and more free.

                Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                4. Skin-on-skin contact is the best.

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                  If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                  5. It could lead to better sleep.

                  Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                  6. It can help your skin.

                  For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                  7. It helps you regulate your cortisol.

                  Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                  8. It balances your melatonin and growth hormone.

                  Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                  9. It can keep your sex organs happier.

                  For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                  10. Sleeping in the summer is more bearable.

                    Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                    Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                    Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                    Sleep well with your naked body!

                    With these tips in mind, it’s time to start taking off your clothes at night!

                    Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                    If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                    Want to Feel More Energized Throughout the Day? Start With This

                    Reference

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