Resistance bands are elastic bands that provide tension to your muscles when you stretch them. They can help you lose weight and tone your muscles in a simple, effective, and affordable way. In this article, you will learn:
- How resistance band workouts can help you lose weight
- What are the best resistance band exercises for weight loss
- How to use resistance bands properly
- The latest trends and news on resistance band workouts until 13 September 2023
How Resistance Band Workouts Can Help You Lose Weight
Resistance band workouts can help you lose weight by:
- Increasing your muscle mass and strength. Muscle tissue burns more calories than fat tissue, even at rest. More muscles mean higher metabolism and faster fat burning.
- Enhancing your calorie expenditure during and after exercise. Resistance band workouts are a form of high-intensity interval training (HIIT), which involves alternating between short bursts of intense activity and brief periods of rest. HIIT increases your calorie burn during exercise and stimulates the afterburn effect, which means you continue to burn calories for hours after your workout.
- Improving your cardiovascular health and endurance. Resistance band workouts challenge your heart and lungs to work harder and more efficiently. This improves your blood circulation, oxygen delivery, and energy production. As a result, you will be able to exercise longer and harder, which will help you burn more calories and fat.
- Reducing your risk of injuries and chronic diseases. Resistance band workouts are low-impact and gentle on your joints, tendons, and ligaments. They also strengthen your bones and muscles, which can prevent osteoporosis, arthritis, back pain, and fractures. Moreover, resistance band workouts can lower your blood pressure, cholesterol, blood sugar, and inflammation levels, which can reduce your risk of heart disease, diabetes, stroke, and cancer.
The Best Resistance Band Exercises for Weight Loss
You can do many resistance band exercises at home or anywhere else. They target different body parts, such as the chest, back, abs, and lower body. Here are some of the best ones for weight loss:
| Exercise | Description | Reps |
|---|---|---|
| Band Squat | Stand in the middle of a resistance band with your feet shoulder-width apart. Hold the ends of the band in each hand at shoulder level. Squat down as low as you can, keeping your chest up and knees behind your toes. Then stand up and press the band overhead. | 12 |
| Band Row | Anchor a resistance band to a sturdy object at chest height. Stand facing the anchor point with your feet hip-width apart. Hold the ends of the band in each hand with your arms extended in front of you. Pull the band towards your chest, squeezing your shoulder blades together. Then extend your arms back to the starting position. Repeat for 10 reps per side. | 10 |
| Band Deadlift | Stand on the middle of a resistance band with your feet hip-width apart. Hold the ends of the band in each hand at waist level. Hinge at your hips and lower your torso until it is parallel to the floor, keeping your back straight and knees slightly bent. Then squeeze your glutes and hamstrings to lift your torso back up to the starting position. | 12 |
| Band Chest Press | Anchor a resistance band to a sturdy object behind you at chest height. Stand facing away from the anchor point with your feet shoulder-width apart. Hold the ends of the band in each hand at chest level with your elbows bent at 90 degrees. Press the band forward until your arms are fully extended in front of you. Then bring them back to the starting position. Repeat for 10 reps per side. | 10 |
| Band Lateral Raise | Stand in the middle of a resistance band with your feet shoulder-width apart. Hold the ends of the band in each hand at your sides with a slight bend in your elbows. Raise your arms out to the sides until they are parallel to the floor, keeping your shoulders down and back. Then lower them back to the starting position. | 10 |
| Band Bicep Curl | Stand in the middle of a resistance band with your feet shoulder-width apart. Hold the ends of the band in each hand at thigh level with your palms facing up. Curl the band towards your shoulders, keeping your elbows close to your sides. Then lower them back to the starting position. | 10 |
| Band Tricep Extension | Anchor a resistance band to a sturdy object above you. Stand facing away from the anchor point with your feet shoulder-width apart. Hold the ends of the band in each hand behind your head with your elbows bent at 90 degrees. Extend your arms overhead until they are fully straightened, keeping your upper arms still. Then bend them back to the starting position. | 10 |
| Band Glute Bridge | Lie on your back on the floor with your knees bent and feet flat on the floor. Place a resistance band around your thighs, just above your knees. Lift your hips off the floor, squeezing your glutes and pushing your knees out against the band. Hold for a second, then lower your hips back to the floor. | 10 |
| Band Leg Curl | Anchor a resistance band to a sturdy object at floor level. Lie on your stomach on the floor with your legs extended behind you. Loop the band around your ankles and hold the ends in each hand at your sides. Curl your legs towards your butt, keeping your hips on the floor. Then extend them back to the starting position. | 10 |
| Band Crunch | Anchor a resistance band to a sturdy object behind you at head height. Lie on your back on the floor with your knees bent and feet flat on the floor. Hold the ends of the band in each hand behind your head with your elbows flared out. Crunch your upper body towards your knees, keeping your lower back on the floor. Then lower yourself back to the starting position. | 10 |
How to Use Resistance Bands Properly
To get the most out of your resistance band workouts, you need to use them properly. Here are some tips and tricks to help you:
- Choose the right resistance level for your fitness level and goal. Resistance bands come in different colors, thicknesses, and lengths, which indicate their resistance level. Generally, lighter colors and thinner bands have less resistance, while darker colors and thicker bands have more resistance. You want to choose a band that challenges you but allows you to perform the exercises with good form and full range of motion.
- Adjust the length and tension of the band to suit your needs. You can make the band shorter or longer by wrapping it around your hands or feet, or by anchoring it to different points. You can also increase or decrease the tension of the band by moving closer or farther away from the anchor point, or by changing the angle of pull.
- Maintain proper posture and alignment throughout the exercises. Keep your core engaged, your shoulders down and back, your chest up and out, and your head in line with your spine. Avoid rounding or arching your back, shrugging or hunching your shoulders, or tilting or twisting your head or neck.
- Breathe normally and rhythmically during the exercises. Inhale as you prepare for the movement, and exhale as you execute it. Do not hold your breath or hyperventilate, as this can affect your blood pressure and oxygen delivery.
- Perform each exercise with control and precision. Do not use momentum or jerkiness to move the band, as this can compromise your form and increase your risk of injury. Move the band slowly and smoothly through the full range of motion, keeping constant tension on it.
- Vary your resistance band workouts to avoid boredom and plateaus. You can change up your resistance band workouts by switching up the exercises, order, sets, reps, tempo, rest periods, intensity, frequency, or duration. You can also combine resistance band exercises with other types of exercises, such as bodyweight, dumbbell, kettlebell, or cardio exercises.
Conclusion
Resistance band workouts are a great way to lose weight and tone your muscles in a simple, effective, and affordable way. They can also improve your cardiovascular health, flexibility, and mobility, and prevent injuries and chronic diseases. You can do many resistance band exercises at home or anywhere else, and vary them according to your goals and preferences. Resistance bands are also popular among celebrities and athletes and are being incorporated into various fitness programs and classes. Resistance band workouts are suitable for people of all ages and fitness levels, as they are low-impact and adaptable to different needs and abilities. If you want to try resistance band workouts for weight loss, you can start with the exercises and tips we shared in this article. You will soon see the results and benefits of training with elastic bands.
