If you’re looking for a full-body workout with minimal equipment, a resistance band could be just what you need, says Lucy Miller
Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald
Resistance bands have become a staple in many homes and gyms. They’re portable and lightweight, don’t take up too much space, and – if you know what to do with them – can help you get an excellent full-body workout without spending a huge amount of money.
To start this type of training, simply find a band with an appropriate resistance and perform each move at a slow, controlled tempo so the band isn’t pinging around or not pulling you back. The beauty of resistance bands is you can work as hard – or as little – as you like. Put simply, the more you stretch the band, the greater the resistance, and vice versa.
How to do this workout
Curious to experience the awesomeness of resistance bands yourself? By utilising the muscles in your upper and lower body, these three moves are focused on your back and posture, while still working every muscle from head to toe.
Do each exercise for the suggested amount of time, then rest for 15 seconds before moving on to the next exercise.
Squat to back pull
Benefits: A great full-body move that will engage your core muscles to stabilise the upper body and support the lower back | Muscles worked: Quads, hamstrings, glutes, lats, traps, rear shoulders, biceps and forearms
- Wrap a resistance band around a fixed object and stand with your feet shoulder-width apart, toes pointed slightly outward, knees tracking directly over your feet.
- Begin the exercise by squatting down, flexing your hips and knees slowly and allowing your arms to travel forward, while keeping your back flat (A).
- As you squat down, stick your hips back as if you’re sitting down on an imaginary chair.
- Return to the starting position (B) by extending your hips and knees while pulling the resistance band towards you to perform a back row. As you row, squeeze your shoulder blades together.
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Cable rotations
Benefits: A great exercise that targets those hard-to-reach side abs – also known as the obliques – and works the shoulders, too | Muscles worked: Core, obliques and shoulders
- Start by wrapping your resistance band around a fixed object that will not move. Grip the band with both hands at your left side, so your right arm is straight and stretched across your body (A).
- Only moving your arms, pull the band in front of your body, keeping both arms straight (B). Return to the starting position and repeat, then switch sides.
Squat to press
Benefits: A great full-body move for working the lower and upper body as one | Muscles worked: Legs, glutes and shoulders
- Start with feet hip-width apart and loop the resistance band under both feet. Hold band at shoulder-height, palms upwards. Push hips back and lower into a squat (A).
- Then, as you rise to standing, push the band directly overhead until your arms are straight and your core engaged (B).
- Return to starting position and repeat.
Resistance bands: Technogym Resistance Power Bands (technogym.com) | Clothing: Guess Kalie Crop Active Top (Guess at 02 Outlets, iconattheo2.co.uk); Kin Second Skin Leggings (kinyogamats.com); Skechers UNO Everywhere Rose trainers (Skechers at O2 Outlets) | Accessories from Claire’s Accessories at 02 Outlets
