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Resistance Bands Exercises That Everyone Can Do

Resistance Bands are a great way to get your daily workout done, especially if you need a device that’s portable, versatile, and easy to carry. With resistance bands, you can work out almost anywhere without compromising the quality of your exercise!

A person performing a squat with the resistance band around his knees


The bands can be used at home, at the gym, in a park, in a hotel room….so you never have to worry about missing out on your daily routine. Plus, the best part is that they are amazingly flexible (see what I did there) in terms of the kinds of exercises you can do with them, you can literally use them for a full-body workout or even a simple warm-up targeting a specific group of muscles.

You can practice over 50 exercises using resistance bands and train almost every muscle in your body. You can adjust the pressure required by just narrowing your grip. The flexibility comes into effect for yoga asanas too. You can work on balancing and strengthening yoga asanas using exercise bands.

Regular weight lifting can put some pressure on your joints as they are gravity-dependent. With exercise bands comes the flexibility of adjusting the pressure. It helps to prevent injuries on your joints in the long term. 
Due to the flexible and variable execution of movements, your workout session stays easier on your joints.


A person using a resistance band for a workout


Here are a seven easy and effective exercises you can do using a Resistance Band -



1) Fire Hydrant

Go down on all fours with the looped resistance band above your knees. Stretch out your left leg by moving it to the side. The rest of your body should remain in place. Once you're done with left side repetitions, do the same with your right leg.



2) Squat with Side Raise

Keep your feet shoulder-width apart with your toes pointed slightly outward. The looped resistance band should rest above your knees. Perform a squat and lift your left leg to the side as you come up. Get back into a standing position like before and repeat the exercise with your right leg. 


3) Bicycle Crunch 

Lie down on your back and with a looped resistance band wrapped around your feet. Keep your hands on your sides, they should touch the ground. Curl up your head and neck to look forward. Move your left knee towards your chest while simultaneously moving your right leg forward and keeping it a few inches above the floor. Repeat the exercise with both legs. It's essentially like riding an invisible cycle but while lying on the floor!


4) Banded Plan Tap

Wrap a looped resistance band around your wrists. Start in a high plank position, with your palms and toe tips touching the ground. Move your right hand a couple of inches forward and touch the floor that was previously in front of your fingers. Bring it back to its original position. Repeat the exercise with your left hand to complete one rep.


5) Penguin Crunch

Lie down on your back and keep your knees bent. Your feet so touch the floor. Hold either ends of a resistance band in your hands and extend them overhead. Your biceps should frame your face. Maintain tension in the band and move your upper body to the left, to the centre, to the right. Repeat.


6) Back Rows

Sit in an upright position with your legs stretched out in front of you. The should be parallel to each other. Wrap a looped resistance band around your feet and hold it with both hands. Pull both hands back in a rowing fashion. Repeat.


7) Upper Back Squeeze

Stand up or sit down with your arms stretched out in front of you while holding either ends of a resistance band in either hand. They should be a few inches apart. Squeeze your shoulder blades together and stretch your arms to your sides while maintaining the resistance of the band. Return to start and repeat.



You can shop Heelium's Resistance Bands and Loop Bands here.

You can shop Heelium's premium range of Bamboo Fiber and Recycled Polyester activewear here.

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