How To Use Resistance Bands For Optimal Results

Resistance bands are very efficient exercise equipment because they’re super cheap, easily moveable, and provide balance and flexibility. Because of its efficiency, you’d agree it’s essential to learn how to use the resistance bands.

How To Use Resistance Bands

Four easy ways to use resistance bands include;

Jumping on the Ankles

• First, wrap the band around your ankles.
• Place your legs wide apart, then place your hands on your chest.
• Keep the bent-knee stance throughout. Land by jumping your legs out and, in one repetition.

Donkey Kick

• Fasten the band around the soles of your legs. Starting from left to right.
• Put your hands behind your shoulders and immerse your core in an all-fours position.
• Strike your left foot towards the roof while retaining your knee down and your left leg flexed.
• Take a breath and then hold it for two seconds.
• Repeat by bringing your kneecap to the floor each time you complete a rep.
• Start with one side, proceeding to the other side.

Banded Walk

• Wrap the resistance band around your ankles.
• To walk, start with your legs hip-width apart and hands on your hips.
• Make a small bend in your knees and pivot forward at the thighs, keeping the abdominal muscles tense and the gluteal muscles taut.
• Then take a step in that direction. That’s a complete set.
• To continue, take ten steps forward, then ten steps back at the same time. That equates to 20 repetitions.

Clamshell

• Fasten the band around each thigh and secure it with a knot beyond your knees.
• Prop your head up with your dominant hand while lying on the right side.
• Position your thighs parallel to your hips as you lower both hips and knees.
• Then ensure your knee remains on the ground while you raise your legs to the hip height.
• As you elevate your left knee toward the sky, keep your leg firmly planted on the ground.
• Revert to your starting posture by slowly lowering your left knee. That makes a single repetition.
• Then switch to the opposite side and repeat it.