fitness training, most gym rats focus on dumbbells, kettlebell or barbells as a symbol of strength and power. Honestly, you don’t need to lift heavy weight like a beast to get your body in shape. Try to make it simple and effective with Resistance Band workout. Resistance bands are space-efficient, highly portable, and they’re great for every level of fitness. Since they rely on your body weight for resistance, they’re extremely flexible and can make even the simplest workout extra tough.

  1. REVERSE FLIES

If you have problems with bad posture, try this reverse fly variation. This move not only strengthens the upper-back muscles, including the rhomboids and the middle part of the trapezius, but it also tones the back of the shoulder.

Muscles worked: Chest, triceps, rhomboids (upper back)

Step-to-step instruction

START: Stand with your feet shoulder width apart, keeping a slight bend in the knees. With straight arms, hold the exercise band in front of you with your hands slightly lower than your shoulders.

FINISH: Pull your core to the spine to stabilize your torso, and then open your arms out to the sides. Your shoulder blades are sliding together. Hold this position for 2 seconds and slowly return your arms back to starting position. Do three sets of 12 to 15 reps.

Note: It’s easy to arch your spine and push your rib cage forward when opening your arms, so really focus on the abs keeping the spine stable. Do imagine yourself growing taller as you open your arms to reinforce good posture.

  1. UPRIGHT ROW

It’s never too late to shape and tone your shoulders by doing Upright Row with resistance bands! This exercise targets the top and sides of your shoulders, as well as tones and defines the neck. This upper body movement can effectively build size and strength in the deltoids and trapezius muscles.

Muscles worked: Shoulders

Step-to-step instruction

START: Stand on an exercise band so that tension begins at arm’s length. Grasp the handles with your palms facing your thighs and slightly less than shoulder width. Your arms should be extended with a slight bend at the elbows and your back should be straight.

FINISH: Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touch your chin and pause for a second at the top of the movement. During the movement, your elbows should always be higher than your forearms, always keep your torso stationary. Lower the handles back down slowly to the starting position. Do three sets of 12 to 15 reps.

  1. LATERAL BAND WALK

The Lateral Band Walk is a perfect exercise for all fitness lovers as it improves hip stability, strengthens the hip abductors and increases the stability of the knee joint.

Muscles worked: Abductors

Step-to-step instruction

START: Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up.

FINISH: Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.

  1. SQUATS TO SHOULDER PRESS

Hit your legs, shoulders, and abs with this compound exercise. The squat and the overhead press are two powerful moves that hit big fat-torching muscles like your glutes, quads, and shoulders.

Muscles worked: Side Shoulders, Front Shoulders, Rear Shoulders, Glute Max, Quads

Step-to-step instruction

START: Stand on the resistance band with your feet shoulder width apart. Hold the handles in front of your shoulders with your palms facing away from you.

FINISH: Move your body down into a squat while keeping the handles in front of your shoulders. Do not bend your knees past 90 degrees. As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders. Extend your legs at the same rate you extend your arms. Go back into a squat and return your arms to the starting position. Do three sets of 12 to 15 reps.

  1. LYING GLUTE BRIDGE WITH ADDUCTION

Master the Glute Bridge and its variations for a stronger, healthier body! This Lying Glute Bridge With Adduction calls upon more muscles than the standard glute bridge as it engages your core, pelvis, and adductors—the muscles on the inside of your thigh.

Muscles worked: Abs, glutes, quadriceps, hamstrings

Step-to-step instruction

 

START: Lie on your back with knees bent, feet flat on the floor, a few inches away from your butt. Place the resistance band just below knees.

FINISH: Press into a bridge by raising your hips and butt off the floor pushing them as high as possible towards the ceiling. Keep your shoulders anchored to the floor, so they create a diagonal line to your knees. Now, push against the band to separate your legs until you feel a stretch in your glutes. Return legs back to center then bring back down to the ground. Repeat for 8-10 reps.

  1. PLANK JACK

Get bored with the traditional planks, add a resistance band to make your move more interesting and challenging! Plank exercise helps build your deep inner core muscles that lay the groundwork for a six-pack look.

Muscles worked: Abs and glutes

Step-to-step instruction

START: Place the resistance band around your ankles and get into pushup position with your hands shoulder-width apart, and hips lifted and aligned with your back.

FINISH: Jack both legs out to your sides until you feel a stretch in your core and glutes. Bring your legs back to the starting position. This move should be done quickly to keep tension in the core at all times. Keep core tight throughout the motion. Do 8-10 reps.

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