Using resistance bands in your training routine combines your body weight with the resistance of the bands. Together, the weight and the resistance can give you the lean muscles you want. These qualities also make resistance band training unique and engaging and you can take full advantage of total body resistance band exercises. Some say that resistance band training isn’t challenging but once you try them you start to realize just how challenging they really are.
When you start using resistance bands in your workouts you will feel the difference right away. But before you can get started using total body resistance band exercises you need a few things that will help you along the way. It’s important to find an appropriate resistance to start out at and gradually work your way up. Don’t be afraid to challenge yourself just don’t start ahead of yourself. Use an exercise mat to help you hold a stable stance and posture as you focus on each exercise. For these exercises, you’ll also need resistance loop bands and they often come color coated in either light, medium or heavy. Don’t let the three levels fool you, you can always use multiple bands to add more resistance and get an extra burn.
Start in a sitting position and place your band around your thighs just above your knees. Get into a table pose with your hands on the ground and fully extended and knees on the ground. Begin with the right leg and bring your knee out to your side as high as possible, think dog marking his territory hence the name “Fire Hydrants”. Bring your knee back in and repeat for 3 sets before switching legs.
Start this exercise sitting on the ground with your band around your thighs just above your knees. Lie back with your arms straight at your side and your palms on the ground next to your booty. Pull your knees up so that your feet are flat on the ground about a foot away from your booty. Take a deep breath in then on the exhale, engage your core and lift your booty into the air. Squeeze your glutes together at the top of each lift. Come back down slowly and make sure to gently land back on the ground. Repeat for 3 sets.
Sit on the mat with your resistance band on your thighs just above your knees. Start the exercise by lying on your left side with your left elbow on the ground and your head resting on your left hand. Pull both your knees towards your body stacked on top of each other. Take a deep breath and on your exhale lift the right leg up and back, opening your legs like a clamshell. Bring your leg back down slowly and gently for 3 sets and then switch sides.
Stand with your resistance band around your ankles. Take the right side of the band and place it around the center of your foot with the left side still around your ankle. Stand straight up and take a deep breath. On the exhale, lean slightly forward and push your right foot back behind you until you feel the resistance. Bring your foot back to place but do not let it touch the ground again. Stabilize yourself and repeat the motion for 3 sets and then switch.
Stand with your resistance band around your ankles. Be sure to stand tall and engage your core with your feet shoulder width apart and slightly bent at the knees. With your right leg, bring it out to the side of you as far as you can while keeping your leg straight. Bring it back to the starting position but don’t let it touch the ground. Stabilize and then repeat the motion for 3 sets. After the entire set, switch to the other leg.
Stand with your resistance band around the center of your right foot and your feet shoulder-width apart. Bend over slightly at your knees and bring your right foot about a foot in front of you. Lean forward at the waist with your back as flat as you can make it and keeping your core engaged. Grasp the other end of your resistance band with your left hand and slowly pull the band up towards your lower abdominals. Come back to the starting position and slowly release the resistance on the band then repeat for 3 sets. When complete, switch the foot and arm and repeat the movements.
Sit on your mat with your resistance band around the center of your feet. Lie on your left side with your legs stacked on top of each other. Now, assume the side plank position by using your left arm to support your body with your left palm directly below your shoulder. Push your lower body up off the mat starting with your hips and hold this position. Take a deep breath and on the exhale pull your right knee towards your chest while also moving your right arm in towards your knee. Return to the side plank pose slowly and repeat for 3 sets before switching sides.
Start out sitting on the mat with your resistance band around the center of your feet. Lie back and bring both feet up towards your booty and your hands behind your ears. Use your core to lift your upper body off the floor and extend your right leg out completely with your left knee moving towards your chest. Use controlled movements and repeat the bicycle movement with your other leg. It’s important to make sure you never lose resistance in the band as you go through the bicycle movements.
Start in the tabletop position on your mat and place the loop of the band around your right palm. Grasp the other and of the resistance band with your left hand as firmly as possible. Lift your knees off the ground and maintain a flat line in your spine from your head to your toes. Take a deep breath and on the exhale pull the resistance band with your left arm up towards your chest. Slowly and with controlled movements bring your arm back to the starting position but without touching the mat at all. After you’ve finished 3 sets, switch hands and repeat the movements.
Start by sitting on your mat in an upright position with both of your knees in towards your booty. Take your resistance band in both hands at your chest and ensure that your elbows are flexed and down towards the ground. Engage your core and pull your calves up off the ground so that you’re in a 90-degree angle at your knee joint. Take a deep breath and lower your upper body towards the floor without coming all the way down. As you go down, extend your legs straight out while extending your arms above your head towards the ceiling. On your exhale, begin to bring back in your knees and your arms back down.