Exercises Using Resistance Bands

"I am a fitness freak. I have spent most of my earnings on paying my gym fees. But about a month back my trainer advised me to use Resistance Bands for basic work outs. I gave it a thought, went to a few fitness stores to check it out. Turns out, once I started using Resistance bands, I don't feel the need to gym anymore. It's amazing!" This is what Kylie said when she was asked about the secret to her fitness.

If you believe in home workouts (like me) resistance bands are a good option. They can help you work on any part of your body. They come in three basic types on the basis of intensity; low, medium and high. As per your body capability you can make a choice. Beginners are advised to start with the low intensity resistance bands (to make sure your muscles don't get the pull of a lifetime with the high or medium resistance ones). But, you didn't click on this article for tips and advise, you came this way for exercises, and that's what we shall start with now!

One must make sure that they start with a basic warm-up. Warm-ups are important as they can help avoid cramps and muscle pulls. Any kind of a warm up is fine, simple lunges and stretches work the best.

1) Squats: We all know what squats are, and I am sure most of you are thinking "that's easy, I do it all the time!". But the squats I am talking about are with resistance bands. So they will add the "resistance" to the ease.
Step# 1: Stand on the band with both feet parallel to the shoulders.
Step# 2: Hold the handles of the resistance band at shoulder level and do a full squat without moving the band.
Step# 3: Come back to the original position and repeat.

2) Bent over rows: Mind you, in spite of being a regular work out person, this one was tough for me. Maybe women should go easy on this one.
Step# 1: Place one foot on the band and step the other foot back.
Step# 2: Bend over to a 45 degree angle. Maintain you back flat.
Step# 3: Pull up the bands till your waist level. Keep your elbows close.
Step# 4: Carry out the rowing motion while you squeeze your shoulder blades.

3) Horizontal Chest Press:
Step# 1: Lie on your back on the resistance band, holding the ends in both hands.
Step# 2: Take one arm and raise it towards the ceiling. Bring it back to the start position. Repeat the action with the other arm.

4) Vertical Chest press:
Step# 1: Attach the Resistance band to an object and stand in front of it with both the ends in your hands.
Step# 2: Press your arms out in front of you. You will feel squeezing action on your chest.
Step# 3: Bring back arms to original position. Repeat.

5) Bicep curl:
Step# 1: Place both your feet on the band with ends in your hands.
Step# 2: Curl the hands up towards the shoulder. Bend the elbows back wards and not outwards.
Step# 3: Bing back to original position and repeat.

These are the basic exercises that one can do on a daily basis to maintain fitness. I found that it is a lot of fun exercising with them as well. They have a better feel as compared to the other (machine) exercises. You can try various variations specific to a purpose. Exercising makes me happy, and that should be the main objective of staying fit.