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Resistance Band Workouts | Tips For Lower Body

Resistance Band Workouts

If you wish to build your muscles and improve your endurance, resistance band workouts are the best tool you can use. Unlike kettlebells and dumbbells, the resistance bands do not put too much pressure on the joints. Additionally, these workouts can target large and small muscle groups simultaneously.

Resistance band workouts are suitable for exercising the lower body, particularly the legs and glutes. They force you to complete the movement with a better form and generate power from the right muscles.

1. Lateral band walk | Resistance Band Workouts

This exercise works best with looped resistance bands, which must be appropriately placed above the knees. Ensure to draw your abs in and keep your feet parallel while performing this routine.

  • Sit in a semi-squat position.
  • Now lift your chest, put your arms forward, and bend your knees. 
  • Take 8 steps to the left and then 8 steps to the right.
  • Repeat 10-12 times

2. Seated leg extensions

For this exercise, use a sturdy chair to avoid falls or injury. Make sure the resistance band is securely looped around your ankle before starting.

  • Sit on a chair and loop the band around your ankle.
  • Position your legs at a 90-degree angle. Feel the resistance as you try to straighten the leg. 
  • Bring the leg back to position.
  • Do it 12 times and repeat it on the other leg.

3. Side leg raises

It is essential to use an anti-skid mat for this exercise. This way, you do not have to worry about slipping. While doing the exercise, try to keep your hip in place without letting it move too much.

  • Place a mat on the floor.
  • Sit on the mat and position the looped resistance band above the knees.
  • Next, carefully lie down on either your left or right side.
  • Bend the leg at the bottom and slowly straighten the leg on top.
  • Raise the leg as high as you can go.
  • Then bring the leg down and repeat.
  • Do this 10 times on each leg for 2-3 times.

4. Banded step-out

To do this exercise in the right way, maintain one shoulder-width distance between your feet. This will also prevent you from tripping over.

  • Place the resistance band around the ankles.
  • Stand with your feet apart in a semi-squat position.
  • Put your hands on the hips.
  • Now take a set out with your right leg and then bring it back in.
  • Do this 10-12 times and then repeat with the other leg.

5. Standing back leg lift

For this exercise, you need to support yourself on a sturdy chair, pole, or a wall. If you are using a chair, make sure that it does not skid to avoid any accidents.

  • Position the resistance bands around the lower calves.
  • Support yourself by holding on to something sturdy.
  • Next, slowly lift one leg behind you and keep it straight.
  • Squeeze the glutes when the leg reaches the top.
  • Lower the leg and return to position.
  • Do this 10-12 times and then repeat with the other leg.

Resistance Band Workouts | Conclusions

Resistance band workouts help to train the muscles in the lower body with a single piece of equipment. They are simple, effective, and can be easily performed in the comfort of your home.

One key trend is to have Zoom Workout sessions with your personal trainers. Personal Trainers can start exploring the beauty of virtual sessions now. How to plan and host Virtual Events? So do not forget to give it a go!

References:

Resistance Band Workout: https://www.gymhero.sg/resistance-bands-exercises/

How to plan and host Virtual Events: https://www.weddingguideasia.com/2020/07/01/engaging-virtual-events-how-to-plan-and-host/

Why use Resistance Bands? :https://www.self.com/story/mini-resistance-bands-benefits