Everyone’s trying to save money, and resistance bands are an easy way to firm up without breaking the bank.
The unique thing about bands is that the tension increases as you stretch them, so the exercise gets harder as you move through the range of motion, challenging your muscles in a different way than weights do. That helps you get stronger faster. Plus, they’re light, so you can tuck one in your bag when you travel. Add these moves to your routine and you’ll look like a million—for only a few bucks!
1. Arm (Biceps), Hips and Butt Exercise
Step 1: Starting position is standing, the center of the band under your left foot. Hold one end of the band in each hand, dumbbell (1kg) as well, arms bent at the elbows, and the back straight.
Step 2: Take a big step backward with your right leg, bending both knees to lower into a lunge with your left knee directly over your ankle. Press your arms out in front of your chest, palms facing up. Bend your arms back and then lower. Do 8 to 12 reps per side to complete a set.
2. Arm (Triceps), Stomach and Butt Exercise
Step 1: Attach one end of the band to a radiator or to the middle of a door, the other end in the left hand with dumbbell (1kg).
Step 2: Kneel on the floor and get into hands and knees position, about 3 to 4 feet away from the door, facing the door. Keep your back straight and head straight. Start with your active elbow tight to your body and hand right below your chest.
Step3: Straighten your arm until your hand is right beside your hip, and in the same time bend your right leg. Do 10 reps per side to complete a set.
3. Shoulders, Back, Hips and Calves Exercise
Step 1: Hook up a band to the bottom of the door. Squat down slightly an hold a single handle with dumbbell (1kg) at waist height.
Step 2: Powerfully ascend, contract your shoulders, and raise the band straight over your head. Keep your arms locked.
Step 3: Hold it for 1 second and lower back down to start. Do ten reps in three sets.
4. Shoulders, Back, Arms, Upper and Side Abs, Hips and Butt
Step 1: Secure the band to a door handle, grab the other end with one hand and took a dumbbell (1kg).
Step 2: Stand about 3 feet away from the door. Turn your body so that your side is facing the door. Keep your chest up, head straight and arm almost straight (elbow slightly bent). Get into the starting position by rotating and bending your body so that the handle is in front of the knee that is closet to the door.
Step 3: Pull your hand up and across your body until they are at eye level. Return to the starting position (controlling the resistance). Do 10 reps per side to complete a set.
5. Upper and Side Abs, Butt and Hips Exercise
Step 1: Secure the band at medium height, around a pole or attach it to the middle of a door, stand up and grab both handles with your hands, arms extended out in front of your abdomen.
Step 2: Rotate your upper body towards your right and down, and slowly return to your starting position before going to the left side and returning
Step 3: Keep your arms extended out in front of you throughout. Do 10 reps per side to complete a set.