There are a lot of things we are used to hearing as front desk staff at Fitness Unlimited. We are always happy to sign you up for a class or check to see if you have money on your account for a water. One of the things we get asked frequently is “Can I have a green band, please?” Now maybe you are one of those people who asks for them or maybe you have just heard someone ask for one before or maybe you have no idea what I am talking about. No matter which category you fall into, today I am going to talk about the benefits of these green bands and a quick workout you can do to incorporate them into your fitness routine.
First, anyone, at any fitness level can benefit from using resistance bands. They add an extra challenge to exercises without putting additional pressure on your joints, like dumbbells or kettlebells, do. Resistance bands are also an ideal tool for targeting and toning smaller muscles as well as activating muscle groups prior to cardio or heavy lifting exercises. These bands are also small and lightweight, making them easy to stash in your gym bag or travel with. I personally own this pack which comes with carry bag and five different bands which are various levels of resistance.
Now that you know what they are, here is a workout you can do with them.
Resistance Band Glute Bridge
- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. Loop a medium-strength resistance band around your thighs, just above your knees. This is the starting position.
- Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don’t collapse in.
- Slowly lower your hips to return to the starting position. This is 1 rep.
Resistance Band Lateral Walk
- Loop a resistance band around your ankles and get into a quarter-squat position (a shallower squat). This is the starting position.
- Take a giant step to your right with your right foot, then follow with your left. Take 5 steps in this direction (or as many as your space allows).
- Step back in the reverse direction, starting each step with your left and then your right, until you return to the starting position.
- Continue this movement, alternating directions each time.
Resistance Band Lying Lateral Leg Raise
1. Lie on your left side and loop a resistance band around your ankles. Extend both legs out straight, stacking your right on top of your left. Bend your left elbow and prop your head up with your hand. Place your right hand on the floor in front of your chest for support. This is the starting position.
2. Slowly lift your left leg, keeping it straight and squeezing your butt. Lift it as high as you can but stop right before you feel your lower back begin to arch.
3. Slowly lower your leg back to the starting position. This is 1 rep.
Resistance Band Squat
- Loop a resistance band around your ankles and stand with your feet about shoulder-width apart, toes slightly turned out. This is the starting position.
- Bend your knees and push your hips back as you lower into a squat. Keep your core engaged, chest lifted, and back flat.
- Push through your heels to stand back up to the starting position. Squeeze your butt at the top. That’s 1 rep.
Resistance Band Standing Glute Kickback
- Loop a resistance band around your ankles and stand with your feet together.
- With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about an inch diagonally behind your left heel, so there is tension in the band.
- Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches, keeping your knee straight.
- Return your right foot to the floor, keeping tension in the band. That’s 1 rep.
- Do all your reps on one side, then repeat on the other side.
Image source: http://media.womanista.com/2017/02/side-step-squat-with-resistance-band-grouped-57341.jpg