By now if you have invested in some resistance bands, you must already have a few favorite routines you do with them, and maybe you are even seeing results! I was so worried at the beginning of quarantine when the gyms closed that I was going to lose a lot of my physique and strength due to not having access to my favorite machines. While I am still counting down the days I can return to the gym, I am happy to report that not only have I maintained, I have even been able to get some gains in quarantine which I attribute to my resistance bands and the sudden change in routine. Our bodies respond very favorably to changes in exercise routines and I know I am not great at changing up my workouts when I have all of my favorite machines readily available, so in a way quarantine really helped me take that extra step that I rarely do. But back to the resistance bands! Perhaps you are still wondering and learning what to use them for, as I also am, so we are going to explore different ways to use them together. Previously, I really didn't see an interest in using them for abs. I love doing abs and have so many variations so I rarely get bored, but with some brainstorming I have figured out some great and effective ways to use your resistance bands for your core.
Jump Planks
I love planks. I know they are painful, but when done properly they offer a full body workout in less than 5 minutes. Even if you don't have any time in the day to exercise, 5 minutes of planks will get you a quick and effective workout. Feel free to use this plank variation in your planks or as part of a killer ab workout.
Put your resistance band around your ankles and get in your plank position: abs pulled in, glutes and quads tight, shoulders pushing away from the ears, long neck, hands under shoulders, legs glued together and hips lower than shoulders. Now jump your feet out to as wide as you can and bring them back center. The trick to extend the legs far but also keep the hips low the entire time. Repeat 5 times.
Leg Lift Planks
Staying in your plank position, start with single leg lifts as high as you can. You can alternate between the band being around your ankles or just above your knees depending on the level of your resistance band you are using and how you want to challenge yourself. The more challenging variation is with the band around your ankles.
Bicycle Crunches
While I do not love splitting the abs, that is any exercise that involves crossing across the body for abs, this can be modified to keep the bicycle center. Place your resistance band on your feet and come down on your back on the floor. Start with your typical crunches, no twisting, while alternating one knee into the chest and the other straight out, keeping your belly button to spine the full time. Don't be afraid to move slow, slow is actually better so you don't cheat with momentum.
Running Man
In your plank position, put your band around your feet. Keeping your hips low, start running in place in the plank, pushing through the balls of your feet. Keep your abs pulled in and shoulders pushed away from your ears. Run for 30 seconds.
Vertical and Horizontal Scissors
Lay on your back and scissor your legs with the band around your ankles with legs over your hips. Use your arms, pressing into the floor to keep your upper body stable. Do 20 reps. Repeat the same motions with your legs as low to the ground as you can while keeping your legs straight, toes pointed and lower back glued to the floor. Constantly pull your belly button to spine the entire time you do this exercise. Also do 20 reps here.
Leg Raises
Staying in your laying down position, place both legs on the floor. Keeping the band around your ankles, lift a single leg at a time as high as you can. Keep your abs pulled in tight and lower back flat on the floor. Repeat 20 times.
Deadlifts
Deadlifts workout your full body much like planks, and with the resistance band this intimidating (to me) exercise is accessible to all of us. Deadlifts need perfect form to work, or you will injure your back. Because of this, I recommend doing them in front of a mirror every time. You want a flat back and abs pulled in. Feel free to try out the form before adding the resistance. Start with legs hip distance apart and let your arms hang from your shoulders naturally. Keep your abs engaged for the entirety of the exercise. Watch yourself in the mirror and flatten your back as much as possible as your drop your hands to the floor. When you feel your back start to curve, correct it, if it can not be corrected then raise back up again to standing tall. This is a proper deadlift. Now to add the resistance. Place your resistance band under your feet and grab one loop of the band with both your hands. Start with your slow deadlift, experimenting with different resistance levels until you find a challenging one that can still be repeated 7 times.
There are tons more exercises we can do with the resistance band, the sky's the limit! Don't be afraid to experiment with your resistance band! And don't forget to share your journey with us. Tell us your comments and questions at info@bullionite.com