When the winter winds howl, the urge to curl up under that favorite blanket on a comfy sofa is especially tempting.
Before you cuddle in cozy contentment, invest in a few minutes of movement. Resistance bands make it easy to get (or stay) fit without leaving your favorite spot in the house. This form of exercise goes back more than a century and has been embraced by athletes, personal trainers and rehab therapists.
From a practical perspective, resistance bands are affordable and easy to throw in a bag to take on-the-go or stow in a closet. From a fitness perspective, they are easy on the joints, versatile and simple to use. They also improve mobility, balance and coordination.
There are many types of resistance bands, but the tubular bands with handles and the flat, stretchy ones that look like giant rubber bands work for most beginner and intermediate exercises. While each brand has its own color-coding system, generally, the lighter the color, the easier the resistance. This makes it easy to increase the intensity of your workout and keep the routine fresh.
Here are nearly three dozen resistance band exercises with both video and step-by-step instructions on how to do them.
I suggest looking for a few that work the same muscle group or use the resistance bands in a similar way. For example, you may want to look for seated exercises or exercises where the band is anchored at chest level on one side. Pick three exercises that work the upper body, three for the lower and two for the core. Start with 12-15 reps in one set. When that gets easy, bump it up to two sets, then three.
When putting together an exercise routine, search for something that speaks to you. Here’s what I mean: How do you feel when you are done? Are you mentally charged? Do you feel awesome? Does it connect with you? Stop and reflect. A routine that connects with me leaves me feeling mentally clear and more positive. I am kinder to myself and better with others.
Once you have a routine that feels good – mentally and physically – set a goal of reaching 20 minutes a session two or three times a week. Work the whole body. After you’ve developed a consistent exercise schedule, divide your exercises into upper-body and lower-body groups and do them on alternating days. For now, start small and learn your body’s motion. Learn how to be safe and stable with the proper technique and stance.
It’s a commitment to develop and stick with an exercise routine, but with resistance bands, you can exercise in your home while watching your favorite shows. Motivation comes and goes, but if you practice discipline and concentrate on your goals, you’ll stay with your routine. The reward is you will feel better when you are done.
Femme Fit
Dive into the unique physiological needs and challenges women face in their fitness journeys including physical health and mental well-being. Discover evidence-backed strategies, inspiring success stories, and practical tips designed to cultivate a supportive community around women's fitness. Presented by Snizhana Weber.
