Many exercises can be performed with resistance bands, which are perfect for toning and strengthening every part of your body with practically no equipment necessary. These are very portable, very small in size and different variations are available that would make sure that the user can have his or her workout depending on the strength he or she has. If you want to transform your body fat and gain beautifully toned muscles then practicing with resistance bands is just the thing you need to add into your workout schedule.
Here are the 5 best resistance band exercises to tone your body fast:
1. Banded Squats
Squats are one of the best exercises that can be used to improve leg and glutes muscles mass and definition. Turning them into a difficult functional movement that targets the whole lower body is possible by incorporating resistance bands.
Attach the resistance band on a secure point at mid upper thigh level, standing with feet just wider than shoulder’s width apart.
– Stand upright with the band handles with both hands up to your shoulder level where your elbows are bent and your upper arm always horizontal.
– To start, stand to the spot and then step behind involving your hips back as well while flexing the knees while your thighs should be parallel to the surface of ground.
If your feet are firmly planted, kick your heels towards the back, slide down until you are back to starting position and glutes squeezed, and your abs tight.
- Do 2-3 sets of 15-20 reps.
Training with resistance bands add more load on your muscles especially as you come to the squatting position. This tones your legs and gives you that perfect butt that every woman wishes to have. Squat deeper to get the most tension and as well work through the complete muscle fiber.
2. Standing Banded Row
The standing banded row focuses on all the muscles of your back and brings out the shape and strength. It also targets your abdominal muscles, your shoulder and your arms.
-Place your feet shoulder width apart holding both ends of a resistance band at the center.
– Hands should be facing down and the arms are parallel to the thighs, and reached out.
Start the movement by pulling the handles towards the rib cage with your elbows flared out and pulling your shoulder blades back as you row.
Finally, retract your arms to the starting position.
After warm-up finish two to three sets of 15- 20 reps.
Don’t bounce at the end of each row position and try to contract the rear delt heads by squeezing the shoulder blades at the peak of the movement. This is because the tension developed in the middle of the band will put pressure on your back, arm and shoulder muscles.
3. Banded Bicep Curls
Resistance band bicep curls involve the use of bands and it exercises your arms from different angles to make your arms firm. They also work out the upper extremity muscles particularly the shoulder and back muscles to give that total toned upper body.
>>>With your legs shoulder width apart get to stand on the center of your banned.
Stand next to a person you’re going to spar with and grab their opponent’s hand with both of your hands while your palms should be directed forward and your arms are to be spread out to the sides.
– To start, bend at the elbow and, bringing all wrists up to the shoulders, do both flares together.
- Slowly return back to ground gradually then release the lower back.
Perform 2-3 sets of 15-20 controlled reps.
Focus during the entire course of the exercise on the contraction of the biceps. It also created extra tension from the band that pushes your arm muscles harder in terms of strength and muscular building.
4. Lateral Band Walks
One side sliding resistance bands around the ankles should help to work the inner and outer thighs, as well as the glutes in the process of walking side to side. This exercise also recruits your abdominal muscles.
Put a band slightly above the ankles positioning your legs shoulder width apart.
– Step aside to the right with one right leg and bring another right leg back to the hip width base position.
Keep doing your side-to-side step on the balls of your feet back and forward for 10- 15 reps on each side.
- Perform 2-3 sets total.
Walk with your feet apart and do not ever let go of the band. Step off with your heel and to engage your glutes with each step, try to pull the toes up. It is better to dance with your hips than to stomp with your feet.
5. Banded Hip Thrusts
The hip thrusts really target your glutes, but also recruited your hamstrings, lower back and core muscles actively. This move pulls and glutes your backside in for a good figure.
Place the upper back on the bench or box bending the knees slightly. The first exercise involves using a resistance band and putting it around the knees.
Brace your abs, then lift your hips and thighs and level with your chest.
Slowly take the back down towards the starting position. This is 1 rep.
Perform 2-3 series of 15-20 reps, clenching the glutes during the contraction of muscles.
It wraps more around it to provide some extra tension in order to give you a good butt-kicking as you push your hips upwards. Be sure to maximize the contractile activities of your glutes without having to rely on your back or quadriceps. Try pulse holds at the top for a bigger booty burn.
LOSE YOUR FAT: Learn the secrets of getting toned within a short span of time using Resistance Bands
Bands make exercising more complex and versatile because they have integrated tension and resistance. Perform the 5 best band exercises 3-4 times a week in conjunction with optimum dieting and effective fitness training regime and you will start experiencing desired fitness changes within the shortest duration. Bands assist in giving shape to muscles especially those lean muscle on your body giving toning all over.
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