Resistance Band Workouts You Can Do Anywhere March 19, 2012 Sources: • Women's Health • BodyBuilding.com Resistance bands are a great workout tool. Not only are they very affordable at about $20 or less, they are also easy to store, whether you throw them in a closet or drawer or stash them in a gym bag. One of the best parts about using resistance bands is that they are so easily transportable. That makes it possible for you to do your workouts almost anywhere, including in your living room, in your office or even in a hotel room. Travel, work and family obligations shouldn't get in the way of regular exercise, which is why resistance bands are perfect for people with a busy schedule. Here are a few easy resistance bands workouts that you can do anywhere, any time. Resistance Bands 101 Resistance bands are typically long, thin rubber tubes which are made to stretch as you do your workouts. Because the rubber is taught, it provides resistance that keeps you challenged throughout each exercise. Handles are fixed to each end of the tubing to provide a secure way to hold on to the bands as you work out. A benefit of using resistance bands is that they are affordable and easy to obtain. Sporting goods stores, gym shops and even some larger chain stores like Target carry a variety of resistance bands. You can also find and order these bands online. Keep in mind, however, that not all resistance bands are alike. Most are marked with a level of resistance that varies from light to medium to heavy. Depending on your personal strength, you may need to start with a lower resistance and build up to heavy resistance later on. Also, pay attention to how much each exercise challenges you - you may find that you like to use different resistance levels for different workouts. Standing Rows 1. Place the resistance band on the floor. Step on the middle of the resistance band with both feet, standing with your feet about shoulder-width apart. 2. Pick up one end of the band in each hand and stand up straight. 3. Start with the bands at waist height. Slowly pull up on the bands by bending at the elbows. Continue bending until your hands are under your chin. 4. Slowly lower your arms back down. Repeat as many times as you like. Sitting Rows 1. Sit on the floor with your legs straight out in front of you. Place the middle of the band on the bottoms of your feet. 2. Take one end of the band in each hand so that the band is taut against the bottoms of your feet. 3. Slowly pull the ends of the band towards your chest. Squeeze your shoulder blades together as you perform this movement. 4. Slowly return your hands back to the starting position. Repeat as many times as you like. Reverse Pushups 1. Lie on your back with your feet straight out in front of you. Place the middle of the band underneath your upper back near your shoulders. 2. Take one end of the band in each hand. Have one hand on each side of your head to begin. 3. Slowly push your hands straight up from your shoulders. Try not to lock your elbows once your reach full extension. 4. Slowly return your hands to the starting position. Repeat as many times as you like. Arm Raises 1. Stand up with your feet about shoulder-width apart and your torso bent slightly at the waist. Place the middle of the resistance band underneath both feet. 2. Take one end of the band in each hand, criss-crossing them so that the left end is in your right hand and vice versa. 3. Slowly pull the bands out away from your body in either direction until both of your hands are at about shoulder height. 4. Slowly return the bands to the starting position. Repeat as many times as you like. Leg Push 1. Lie on your back. Bend your legs at both the knees and hips to bring them in towards your chest. 2. Place the middle of the resistance band around the bottoms of your feet. 3. Take one end of the band in each hand, criss-crossing them so that the left end is in your right hand and vice versa. 4. Tighten your core and slowly push your legs out from your body at a 45-degree angle to the floor. 5. Slowly return your legs to the starting position. Repeat as many times as you like. Leg Lifts 1. Secure one end of the band to a stationary object and secure the other end around your right foot. 2. Lie on your stomach with your legs lying flat on the floor behind you and the band taut between the stationary object and your right foot. 3. Slowly lift your right leg up until it is perpendicular to the ground. Keep your left leg flat on the ground throughout this exercise. 4. Slowly lower your right leg back down. 5. Repeat as many times as you like with the right leg, then switch the band over to your left leg and do an equal number of repetitions on that side.
Show hospitality to strangers for, by doing that, some have entertained angels unawares. Never stop helping others because others think that they abuse you. That stranger can be Jesus and you lose the opportunity to serve, even in something simple.
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