Tag Archives: resistance band exercises

3 Yoga Band Exercises to Make Your Day

Practicing yoga band exercises is essential to making your day complete. Combining yoga and exercise will surely make your day alive and fantastic, feeling refreshed and renewed away from the busy hours at the office, or at home. The yoga poses can be practiced while incorporating a set of band exercises with stretch band.

However, it is recommended to try yoga band exercises along the presence of yoga class trainer or expert. This allows you of learning yoga band exercises properly.

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Resistance band exercises

For trimmer and firmer thighs, resistance band exercises are the best yoga band exercises to follow. Many athletes are performing these exercises along the use of toning tool that increase the inner strength of the thigh by thirty percent.

By adding these yoga band exercises in your workout practice, they can help prevent injuries. They also help in strengthening, tightening and toning the problem areas of the body.


Standing Sweeps

Position oneself at the right side, next to the sturdy object or pole. The resistance band must be tied around the right ankle while the other end is tied around the pole. Afterwards, the left foot must be stepped back for the ease of “sweep” and movement.

Repeat for about fifteen minutes and switch the legs. The resistance must be increased while you keep on getting stronger. Make use of a tubing or thicker band for this exercise.

Pilate Resistance Band Exercises

Adding a sort of variation in pilate resistance band exercises is essential. By incorporating a resistance band into a workout, this helps in the increased engagement of the muscle fibers. This also helps in creating leaner and better muscles.

The Frog

One of the first things to do is to keep on lying on the floor. Then, bring the knees up until it reaches your chest. The resistant band must be positioned in order that the center part of the elastic is below your feet. The other band is also placed in each of the hands. The elbow is bent and is not straight.

The hands must be positioned near the knees. Hold the resistance band for as long as there is a room to where you can bend it out completely. Then, the neck and head must be lifted like doing a crunch. However, you need to stop before the shoulders leave the floor. Then, you need to take a deep breath until you extended the legs. Push next to the resistance band until all your legs are straightened.

While you keep on exhaling, bend all your knees gradually. Wait until your heels touch the backside of the thighs. Then, you can continue on repetition between six to ten times.

Leg Exercises with Stretch bands

Stretch bands may be incorporated as part of the yoga band exercise, particularly with leg exercises. There are a few leg exercises that can be followed as part of the stretch bands such as kickbacks, hip adbuctors, squats, calf extension, hip adductors and lunges.

Squat

This is proven to be extremely beneficial especially when incorporated with yoga. This is known as the king of all exercises. The feet must be positioned at a width distance of the shoulder. The tiptoes must be opened a bit from the outside. Now, you can be ready in performing squat.
Whenever you squat, make certain that the butt is being pushed out. This is to further prevent the passing of tiptoes to the knees. The knees must be positioned behind to further avoid injury on the ankles.

Lunges

Lunges for leg exercises with stretch bands are perfect for anyone. Lunges can be done by using one leg at a single time. This also works in the same way as using the dumbbells. The leg must step on the elastic material while the handles are being held beside the shoulders. Then, one foot is step behind.

The distance must be adjusted in order that you kneel at an angle of ninety-degrees with your knees. Afterwards, push up until you return to the first position. Keep the back firm. Then, you need to chin up.

Kickbacks

Kickbacks are known as a form of leg exercises that use stretch bands. In doing so, you need to start on your knees and hands on the floor. The stretch band must be anchored at the lower hook while the handle is being positioned under the foot. The leg must be extended for a kickback. Then, the glute must be squeezed at the last part of the movement.

That’s it, please check also “9 Key Benefits of Daily Yoga” – it will help you a lot!

Resistance Band Exercises To Strengthen Your Upper Body

Resistance Band ExercisesResistance band exercises are a great alternative to traditional weights. They offer resistance routines, minus the cumbersome and expensive barbells and dumbbells. Resistance band exercises allow you to also do your fitness regimen anywhere because they are amazingly convenient to bring around. Resistance bands are basically giant rubber bands that you pull to strengthen certain muscle groups. It is the amount of elasticity that offers the resistance, as opposed to the weight of dumbbells or barbells. Not only are they extremely light weight and compact to bring around, they are also amazingly inexpensive, practically affordable for anybody or any budget.

Resistance band exercises for men are quite popular especially with those who travel a lot and do not have time to visit a gym. You can do the exercises right in your hotel room. Resistance band exercises for women are also just as popular for the same reasons, or for housewives that cannot leave home but want a challenging workout nonetheless.

Here are 5 resistance band exercises to strengthen your upper body. We will name the traditional weight exercise each one of them substitutes. After that we will also identify a couple of resistance band exercises for arms as well as resistance band exercises for abs.

1. Chest Press (replaces the barbell or dumbbell bench press) from exercise.about.com.

“For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement. “

2. One-Arm Chest Fly (replaces the dumbbell fly or cable fly) from exercise.about.com.

“Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest. Return to start and repeat.”

3. Seated Row (replaces the seated cable row) from greatist.com.

“Take a seat, but don’t get too cozy. With legs extended, place the center of the band behind the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10-12 reps.”

4. Bent Over Row (replaces the bent over barbell row) from greatist.com.

“You can do it, put your back into it. Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10-12 reps.”

5. Shoulder Press (replaces the standing dumbbell press) from bodybuilding.com.

“Stand on band so that tension starts with hands by your shoulders. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward as you would a dumbbell press.”

Here now are a 2 resistance band exercises for arms.

1. Bicep Curls (replaces the dumbbell biceps curl) from personalwellnesscoach.tumblr.com.

“For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.”

2. Triceps Push-Up (replaces a diamond push up for the triceps) from fitnessmagazine.com.

“Start in modified push-up position (back straight, abs engaged, knees, and lower legs on mat). Place resistance band across back and hold an end tightly under each hand. Put hands about 5 inches apart on mat and lower chest toward floor, keeping elbows by sides. Push back up into band; hold for 4 seconds. Do 10 reps.”

Finally, here are two unique resistance band exercises for abs.

1. Kneeling Crunch (replaces a high cable crunch) from greatist.com.

“Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10-12 reps.”

2. Woodchoppers (replaces cable woodchoppers) from greatist.com.

“Be an ax man (or woman) in training with this great core move. Anchor the loop or tube band toward the top of a cable column or support. With your right side to the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to starting position and repeat for 8-10 reps on each side.”

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Resistance band exercises are a great add on to any strength training routine. The bands come in a variety of sizes, lengths, and elasticity suitable for any fitness level for both sexes. It is incomparable as portable exercise equipment and is also easily kept, making it ideal for the home, traveling, or when you need an alternative at the gym. Like free weights, exercise bands come in a variety of resistance levels, from very stretchable to industrial strength bands. Some models include tube bands with handles, loop bands, and therapy bands for recuperative routines. Don’t be left behind. Incorporate this routine into your workout for added variety. Get into the “band” wagon now.