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November 03, 2022 3 min read

Resistance bands are helpful training tools that help improve strength and power. They come in various resistance levels, making them suitable for multiple users. While they are often used for upper-body workouts, they can also target other areas of the body, such as the legs and glutes.

However, the effectiveness of resistance bands will not reach their peak without supporting them with the proper exercises. One of the great things about resistance bands is that people can use them for various activities. But which practices are most effective with resistance bands?

1. Standing Hip Extensions

Standing hip extensions work the glutes and hamstrings. Attach a resistance band to a sturdy post and stand with your back to it. Step forward with one leg and pull the other leg back. People should wrap the resistance band around their legs just below the knee.

Keep your back straight and your core engaged. Slowly extend your leg backwards and squeeze your glutes at the movement's top. Return to the starting position and repeat. Repeat the exercise as scheduled and wait for the results to become visible in a few weeks.

2. Monster Walk

Monster walks are a great way to move your legs and improve mobility. At first, it should feel like a tedious routine, but the results validate the hard work. Attach a resistance band to a sturdy post and stand with your back to it—step sideways with one leg and then the other.

Keep your knees bent and your core engaged. Slowly extend your legs sideways and return the legs to the starting position. Repeat the exercise as scheduled and wait for the results to become visible in a few weeks.

3. Dead Bug 

Dead bugs are a great way to work on your core, improve stability and strengthen the abdominal muscles. Lie on your back, raise your legs, so they are perpendicular to the ground and place your arms above your head.

Raise your legs and arms and touch your heels to the ceiling as you exhale. You can keep your arms in the same position or slightly bend your elbows. Return to the starting position and repeat the exercise.

4. Squats

Squats are an essential but effective exercise targeting lower body muscles. They are a great way to build strength, improve mobility and lose weight. Start by standing with your feet shoulder-width apart and your arms by the side.

Slowly lower your body by pushing your hips back and bending your knees. Stop when your thighs are parallel to the floor, and your knees are above your ankles. Return to the starting position and repeat the exercise for the recommended number of repetitions.

5. Kick-Backs

Kickbacks are a great way to tone and strengthen the back of the legs. Once done correctly, it also targets the glutes. Start by positioning your body in a tabletop position, with your hands and knees on the floor and your back flat. 

Lift your right leg and bend your knee to a 90-degree angle. Extend your leg back while keeping your thigh parallel to the floor. Squeeze your glutes as you reach the peak of the movement. Return to the starting position and repeat with the left leg.

Conclusion

Having a gym membership is an advantage most people do not have. However, resistance bands make exercising more bearable and worthwhile, doubling people's efforts to tone and strengthen their bodies. The best part about it is that people can do it in the comfort of their homes, anytime.

POWERBANDS offers the bestresistance bands in Australia. We aim to assist people with exercise, strengthening their muscles through power bands. Check out our fabric workout bands today and start working out to a stronger and better you.


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