Ever since the pandemic closed gyms, virtual training systems have proliferated. Platforms that make it possible for us to get in shape, for example, Olivia Wilde and JLo’s workouts without ever stepping foot in a gym. We’re looking for a 15-minute routine with which to tone our legs and other specific body areas; Or, strengthen the whole body. Hence, there are Pilates routines that have gone viral. What can happen to you at times, especially when you go on a vacation, is that you do not have a good connection to make the entire session run smoothly. Doing exercises on your hands may help you. Likewise, it is very comfortable to train without material or with a single piece of equipment that you can take with you everywhere, such as elastic bands.
For these reasons, we’ve reached out to the experts at Apco Wellness, a membership platform that provides the tools you need to take care of your body and mind through a variety of disciplines. He’s designed a routine of five exercises that you can do anywhere in 20 minutes to strengthen your entire body using only a rubber band or bands.
Here are the five best elastic band exercises you can do at home, according to experts:
- banded front rise
- banded lateral flexion
- banded glute kick
- Lying Leg Curl
- banded triceps extension
We explain all the exercises below.
Five easy and effective exercises with elastic bands
Banded front rise
oblique
This is very useful strength training to strengthen the shoulders and triceps. How can you do this? Stand on the band with your feet hip-width apart. Grasp the ends of the band in your hands, keeping your arms straight and palms down. Walk your arms forward, keeping tension on the band, until your hands are at shoulder height. Control the motion by slowly lowering your arms. Do 10 to 12 repetitions to strengthen your shoulders and the front of your arms.
Banded lateral flexion
rubber band
Lateral flexion with bands is a great option to work our core muscles (and especially the obliques and abdominals). To perform this exercise, stand with your feet hip-width apart and wrap the band around your hands. Keeping the band taut, raise your arms above your head. Lean to the side as you pull the band, feeling the oblique stretch. Then return to starting position and repeat on the other side. Do 10 to 12 repetitions in each direction.
Banded glute kick
Iron
This is a very effective exercise for working both the glutes and legs. how to do it? Place the band at your ankles and your feet hip-width apart. Lift one leg back, extending the knee and keeping the band taut. Squeeze your glutes and stay in this position for a few seconds. Slowly lower the leg and repeat with the other leg. Do 10 to 12 repetitions on each leg to strengthen your glutes.
Lying Leg Curl
Abdomen
Lie on the floor on your stomach with a resistance band around your ankles (make sure the band is taut and your legs are extended). Keeping your knees straight, slowly lift your legs toward the ceiling, squeezing your hamstrings to lift your legs up. Hold for one second, then slowly lower your legs back to the starting position. Repeat the movement for several repetitions for effective work.
Banded triceps extension
weapons
With this exercise, as its name suggests, you strengthen the triceps and eliminate or prevent annoying hamstrings. To do this, all you have to do is stand holding the rubber or band with your right toe and the other end with your right hand. Raise the arm above the head and bend the elbow backward to extend it forward laterally. Note how the entire back of the arm works. Repeat the movement 10 times and switch sides.
Wherever you are, don’t hesitate for a second to have comfortable clothes and an elastic band in your suitcase to do these exercises. It will only take 20 minutes and you will feel much better for the rest of the day.
