10 Moves To Sculpt Your Body With An Exercise Band

10 Moves To Sculpt Your Body With An Exercise Band

  1. Reverse Lunge
    Tones butt and legs
    Start position: Stand with left foot 2 to 3 feet in front of right, back heel off floor. Place band under left foot, holding a handle in each hand at shoulder height, palms forward. Bend both knees, lowering hips until left thigh is parallel to floor. Don’t lean forward.
    Main move: Keeping abs tight, straighten legs, raising torso. Pause, then lower. Do 1 set, then switch legs.
    For faster results: Do mini pulses before each rep. From start position, come halfway up and then lower 3 times before standing all the way up.
  2. Woodchop
    Tones shoulders, abs, butt, and legs
    Start position: Anchor band to sturdy object (like a sofa leg) about a foot off floor. Stand so anchor point is on left, feet slightly wider than hip-width. Hold handles in both hands by left hip. Bend knees and hips, sitting back until thighs are nearly parallel to floor (keep knees behind toes), hands outside of left knee.
    Main move: Stand, twisting torso to right and pulling arms diagonally across body toward right shoulder. Pause, then return to start position. Do 1 set, then switch sides.
    For faster results: Increase resistance by stepping farther away from anchor point so band is stretched more.
  3. Ski Jump 
    Tones shoulders, abs, butt, and legs
    Start position: Anchor band around sturdy object at chest height. Facing anchor point, hold a handle in each hand, arms extended forward at chest height, palms down, feet hip-width apart.
    Main move: Bend knees and hips, sitting back until thighs are almost parallel to floor (keep knees behind toes). At the same time, lower arms down to sides without bending elbows, palms facing back. Pause, then return to start position.
    For faster results: Add a jump as you stand back up.
  4. Kneeling Push-up
    Tones shoulders, arms, chest, back, and abs
    Start position: Drape band across upper back, handle in each hand. Lie face-down, hands by shoulders.
    Main move: Contract abs and press into hands, straightening arms and raising torso and thighs so body forms diagonal from head to knees. Pause, then lower chest almost to floor and repeat.
    For faster results: Do a full push-up with legs extended, balancing on hands and balls of feet.
  5. One-Leg Row 
    Tones shoulders, back, and legs
    Start position:Loop band around left foot, handles in right hand. Balancing on right leg, lift left foot forward about 12 inches off floor. Extend right arm so hand is by left thigh, palm facing body.
    Main move: Keeping left leg straight, pull handles up to right shoulder. Pause, then lower. Do 1 set, then switch sides.
    For faster results: When hand is by shoulder, hold and pulse 3 times, pulling elbow back and releasing 2 to 3 inches before returning to start position. Add pulses to each rep.
  6. Speed Curl 
    Tones biceps
    Start position: Stand with feet hip-width apart, band under both feet. Hold a handle in each hand, arms down at sides, palms facing forward.
    Main move: Keeping upper arms still, bend elbows, curling hands toward shoulders, and lower. Do 20 to 30 times as fast as you can. Rest for 30 seconds, then do another set.
    For faster results: Stand with feet wider to shorten band length and increase resistance.
  7. Kickback
    Tones shoulders and triceps
    Start position: Stand with feet a few inches apart, band under both feet. Holding a handle in each hand, bend forward from hips so back is nearly parallel to floor, and bend arms 90 degrees, keeping upper arms by sides
    Main move: With abs tight, straighten arms so hands are near hips, turning palms toward ceiling. Pause, then return to start position.
    For faster results: Stand with feet wider to shorten band length and increase resistance.
  8. Crunch & Press 
    Tones back, abs, and thighs
    Start position: Tie band around shins. Lie face-up, legs bent, feet flexed, hands behind head.
    Main move: Contract abs and curl head, neck, and shoulders off floor as you spread legs apart. Pause, then lower, bringing legs together.
    For faster results: Pulse 3 times at the top of the crunch, lifting and lowering head and shoulders 1 to 2 inches before returning to floor.
  9. Leg Lift
    Tones butt and thighs
    Start position: Tie band around thighs, and get on all fours, hands directly beneath shoulders, knees under hips.
    Main move: Keeping abs tight and back straight, lift right leg out to side as high as possible. Pause, then lower. Do 1 set, then switch legs.
    For faster results: When leg is raised, hold and pulse 3 times, lifting and lowering the knee 2 to 3 inches before returning it to floor. Add pulses to each rep.
  10. Bicycle 
    Tones back and abs
    Start position: Tie band around arches of feet, then lie face-up with legs bent 90 degrees, feet flexed.
    Main move: Simultaneously lift shoulders off floor and twist to left while extending right leg and bringing left knee and right elbow toward each other. (Keep feet flexed so band doesn’t slip.) Pause, then twist to right, switching legs. Continue alternating sides for 20 to 24 reps (this counts as 1 set).
    For faster results: Add a second set.

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