Welcome, resistance band owners! We’re guessing that you just got a new resistance band and are trying to figure out what to do with it, or have had one for a while and are looking for some variety.
Either way, incorporating resistance bands in your workout helps add more challenge to your existing exercise regime. Using it correctly can help grow and tone your muscles while building strength- all with just one band! It’s also light and portable, making it easy to bring around wherever you go.
This article covers workouts for short resistance bands. Different bands may have different levels of tension, so make sure yours provides the amount of resistance that works for you. It’s perfectly fine if you need to change the intensity of your band for different parts of your body, so having a few on hand might help too. Let’s get started with the exercises!
1. Pulse plie squat
Pulses look easy but oh, do they burn. Get started by placing the band slightly above your knees. Open your legs hip width apart and adjust your band until you feel a slight resistance.
Then, slowly get down into a squat position, and push your hips back into a sitting position. Stay in a squat position and pulse 3 to 5 times. Then, straighten back up.
Remember to engage your core, keep your glutes squeezed and don't arch your back. Repeat this for 30 seconds.
2. Lateral leg lifts
This one is great for your inner and outer thighs! Place your resistance band just above your knees. With your left leg standing firmly on the ground, lift your right leg to the side, and back down to meet the left leg.
Repeat this for 30 seconds, and then switch sides for another 30 seconds. Keep your palms pressed together to help with balance.
3. Reverse hyperextension
You’ll need your mat for this one. Lay down on your stomach with your arms folded in front of your chest on the mat. With a band right above your knees, spread your legs apart until you feel some resistance.
Lift your legs up off the mat and pulse in place 3 to 5 times before bringing your legs back down. Keep your chin on your hands for this. Repeat for 30 seconds.
4. Leg openers
Laying on your back and with arms on your sides, place your resistance band around your lower thighs and bring your legs off the ground.
Open your legs away from each other as far as they can go with the resistance of the band, then bring them back together again. Repeat this move for 30 seconds.
5. Fire hydrant
Get on all fours with your resistance band above your knees, around your lower thighs. With both hands and your left knee firmly on the mat, bring your right knee parallel to your hip, and back down.
Bring it back down to meet your left knee. Repeat this for 30 seconds, and then switch sides to repeat for another 30 seconds.
6. Knee squat
On your knees and with a resistance band just above them, thrust your hips forward, bringing your body upright. Then, sink your hips down towards your knees. You should feel the resistance around your glutes if done correctly.
Keep your hands behind your head. Repeat this for 30 seconds.
7. Curtsy lunges
Start in a standing position with your resistance band just above your knees. Move your right leg back and to the opposite side of the mat, going into a lunge. Come back to standing and repeat the same action on the opposite side.
Repeat the curtsy lunges for 30 seconds.
Resistance bands are versatile, and works best when you incorporate them into a high intensity interval training (HIIT) workout. If you’re using bands for the first time, it’s important that you learn how to use them correctly while exercising too.
For the full experience, here's a full workout for your thighs, and one for your glutes. Be sure to consult a physician should you have any concerns, and listen to your body above all. Crush it, #LIVLOLAFAM!
