When it comes to exercise, adding resistance is important to develop strong bones and muscles. An easy way to add more resistance to each exercise and challenge your body through various movements is the addition of resistance bands. Bands can help build muscular endurance and explosiveness, balance and coordination, stability, flexibility, mobility, and increase muscle size and strength. Plus, they are low cost, easily portable, and can be used in almost any setting.
If you’re looking to add some extra resistance to your exercises, here are a few movements you can start with.
Note that the National Academy of Sports Medicine (NASM) highly recommends consulting a certified Personal Trainer to help you assess your current level of fitness and movement capabilities. To get custom training program specifically focused on helping you reach your health and wellness goals, email fitness@waverleyoaks.com.
Side Lying Hip Abduction
- Lie on your right side with your right hip & right leg on the ground, and your left leg stacked on top. Keep body in straight line from ears to ankles.
- Wrap the resistance band around both legs, at your ankles.
- Pull your knees apart by raising your upper leg toward the ceiling to about a 45 degree angle. Squeeze your glutes throughout the move, holding your legs apart for a few seconds before returning the left leg to meet the right again.
Glute Bridge
- Lie faceup on the floor or a mat, your knees bent, and wrap a resistance around your thighs, just above your knees. Your feet should be hip-width apart, and with your hands at your sides, your fingers should be close to grazing the back of each heel.
- Engage your core so your low back presses against the floor.
- Push through your feet and lift your hips until they align with your knees, and squeeze your glutes at the top. Keep band stretched throughout the set so the knees always stay over the center of the feet.
- Lower your hips toward the floor to return to your starting position but keep your hips from touching the floor between each rep.
- Banded Squat
- Place the resistance band just above your knees.
- Next, make sure your feet are slightly wider than hips and your feet are turned out 5 – 10 degrees.
- Keep your back and head straight. Lower yourself into the squat by pushing the hips back first and then bending the knees. Keep your knees pushing out sideways into the band as you squat but make sure they stay in line with your toes.
- Stand up by pushing through the heels and making sure the knees stay over the toes as you go up and down.