A resistance band is the perfect accessory for toning up: it's lightweight, small and inexpensive. What's not to love?! Plus, it's versatile and can be used anywhere for a full-body workout. A must! Check out our favourite exercises.
A resistance band is the perfect accessory for toning up: it's lightweight, small and inexpensive. What's not to love?! Plus, it's versatile and can be used anywhere for a full-body workout. A must! Check out our favourite exercises.
#Toning #Thighs #Glutes
Level ++
The proper position:
Step your right leg forward and your left leg behind you in a lunge position, keeping your hips squared.
Place your right foot in the first notch and both hands in the fourth notch.
The proper movement:
1. Inhale before you start.
2. Exhale as you raise your arms horizontally and bend your legs to a 90° angle. Don't let your right knee extend past your toes.
3. Inhale and come back to your starting position.
> Repeat 3 sets of 16 lunges on each side, with 30 seconds of recovery between sets.
#Toning #Glutes
Level ++
The proper position:
Lie on your right side, keeping your heels, knees, hips and shoulders aligned. Bend your right leg slightly for stability.
Keep your feet together, with your head resting on your right arm.
Place your left hand in front of you.
Keep your hips in a neutral position and engage your core.
Place your feet in the resistance band with 3 to 4 notches between both feet.
The proper movement:
1. Inhale before you start.
2. Exhale and raise your left leg until you feel the tension in the band. Keep your leg straight and foot flexed.
3. Inhale and lower your leg to touch your other ankle.
> Repeat 3 sets of 16 leg raises on each side, with 30 seconds of recovery between sets.
#Toning #Glutes
Level ++
The proper position:
Stand on your mat.
Place your feet slightly wider than hip width apart, hands on your waist.
Place your feet in the resistance band with 2 to 3 notches between both feet.
The proper movement:
1. Inhale before you start.
2. Exhale and raise your left leg until you feel the tension in the band. Keep your hips and upper body in a straight line.
3. Inhale and lower your leg to touch your other ankle.
> Repeat 3 sets of 16 leg raises on each side, with 30 seconds of recovery between sets.
#Toning #Lowerback #Glutes
Level +++
The proper position:
Stand on your mat.
Place your feet hip width apart.
Keep your back straight, hips neutral.
Place your feet in the middle notches of your band, hands in the end notches. There should be tension in the band.
The proper movement:
1. Inhale before you start.
2. Exhale and lean your upper body forward, back flat, until you're in a right angle to your legs. Only your hips should move.
3. Inhale and come back to your starting position.
> Repeat 3 sets of 16 extensions, with 30 seconds of recovery between sets.
#Toning #Core #Waist
Level ++
The proper position:
Sit on your mat, legs and back straight.
Stretch your arms out in front of you, parallel to your legs.
Place your feet in the notches in the middle of the resistance band and your hands in the notches at the end.
The proper movement:
1. Inhale before you start.
2. Exhale and twist to the left with control. Move only from the waist and keep your hips still.
3. Inhale and come back to centre.
4. Exhale and twist to the right.
> Repeat 3 sets of 8 twists on each side, with 15 seconds of recovery between sets.
#Toning #Core
Level +++
The proper position:
Kneel on your mat.
Keep your back straight, heels under your bum.
With the strap behind your back, place your hands in the end notches of the strap.
The proper movement:
1. Inhale before you start.
2. Exhale and extend forward, placing your elbows on the floor. Your arms should be in a 90° angle, your hands flat, fingers facing forward and your body straight.
3. Breathe calmly and hold this position for 30 seconds.
> Repeat twice, with 30 seconds of recovery.
#Toning #Arms #Chest
Level +
The proper position:
Lie on your back, legs bent to 90°, elbows at your sides.
Keep your hips on the floor.
Place your resistance band behind your back and hold it by the end notches.
The proper movement:
1. Inhale and reach your arms up. Your hands should be above your shoulders. Your shoulder blades should be firmly against the ground.
2. Exhale and lower your arms with control.
> Repeat 3 sets of 16 bench presses, with 30 seconds of recovery between sets.
#Toning #Back #Shoulders
Level ++
The proper position:
Stand on your mat.
Place your left leg in front of you, back straight.
Place your left foot in the first notch of the resistance band, with your right hand in the third notch.
Lean towards the ground, keeping your back straight.
The proper movement:
1. Inhale before you start.
2. Exhale and raise your right forearm, elbow firmly against your ribs.
3. Inhale and stretch your arm out again.
> Repeat 3 sets of 16 extensions on each side, with 30 seconds of recovery between sets.
