Rock out with the band ! Resistance band is a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths.
This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. Just like exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.
The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy band. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, streeetch!
1. Front Squat
Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s too long, secure band in place by crossing your arms at your chest.) Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.
2. Glute Bridge
Salute those glutes! Tie a band around your legs right above your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Do 15 to 20 reps.Glute Bridge
3.Lateral Band Walk
Don’t sidestep these side steps! Step into a loop band or tie a therapy band around the lower legs, just above both ankles. Place feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Move the standing leg slightly in, but keep the band taut. Take 8 to 10 steps before heading back the other way.
Source : www.ritfitness.com