Resistance bands are a lightweight strength training tool that provides resistance when stretched. The bands are available for arms and legs in a variety of color-coded intensity levels. They are an alternative to using dumbells or body bars for building muscle tone and resistance bands actually make it easier to isolate muscles while doing strength training.
The bands are also a cheaper, more portable alternative to purchasing weights for home. They are great for people who travel frequently so you can take your workout with you wherever you go.
Since this week's giveaway is for a set of resistance leg bands (identical to the ones available at Mettler Center), we have posted some great resistance band exercises below. Adding these bands to your strength training challenges muscles of the lower body in new ways and will help you attain more toned legs. Many of the classes available at Mettler Center use the resistance bands, so stop by a class to get some more unique ideas on how to use them!
Squats
Squats work your quads, hamstrings and glutes in one movement. Commonly done with a body bar across your shoulders, it can also be done with a resistance band, which is great for people who may have shoulder or back problems.
Strap the leg band around both of your ankles. Stand with your feet slightly wider than shoulder-width apart and make sure you feel a fair amount of tension in your legs. Keeping your back straight, lower yourself into a squat by bending your knees (make sure your knees stay BEHIND your toes!). Once your thights are parallel to the floor, stand up and repeat 15-20 times. The addition of the band will provide some extra resistance to the movement and work your muscles much more than doing the movement alone.
Monster Walk
The monster walk strengthens the muscles of the abductors and glutes. To perform the monster walk, attache the resistance band around both ankles. Take a wide step out to the left and then step the right foot in. Keep taking wide steps to the left 4-5 times (or as many as the space your in allows). After you've completed the desired number of steps, take an equal number of steps to the right side. Keep your feet and legs wider than hip-distance apart the entire time to keep constant tension on the muscles.
Floor Hip Abuductions
The floor hip abductions work the abductor muscle of your hips, which is especially important for those who sit at a desk for the majority of the day. After attaching the resistance band to both ankles, lie on your side with your hips stacked one on top of the other and your head supported with your hand. Raise your leg up sideways as far as the resistance band will stretch, then lower the leg. Repeat this lifting and lowering of the leg for 15-20 repetitions, then switch sides and perform the movement with the other leg. For an added burn, lift the leg up high and then pulse your leg up, making very small movements.
Floor Hip Adductions
The floor hip adductions work your adductor muscles on the inside of your thigh. After attaching the resistance band to both ankles, like on your side with your hips stacked one on top of the other. Place your top leg on the ground and slightly behind your front leg. Life your bottom leg up and as high as the resistance band will allow, then lower your leg towards the ground without letting your leg come into full contact with the ground. Repeat this movement for 15-20 repetitions, then switch sides and perform the movement with the other leg.
**Today is the LAST day to post a comment on today's post for your chance to win this week's giveaway: A set of leg bands from Mettler Center!**
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