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    Our Favorite Band Exercises

       


    One of our favorite exercise tools is the band. It’s cheap, easy to use, and can turn any workout into something extra challenging. It’s also something most of us have lying around. (Even if it happens to be in a dusty corner of your garage.)

    Here are a few of our favorite exercises.

    Lateral Walks

    Place band around your legs an inch or two above your knees. Keep your legs slightly bent and tension on the band. Take a big sideways step with your right foot and then step your left foot in toward your right foot while keeping tension on the band. Repeat for 10-15 steps and switch legs.

    Monster Walks

    Place band around your legs an inch or two above your knees. Keep your legs slightly bent and tension on the band. Take a big step forward with your right leg, keeping as much tension on the band as possible. Then step forward with your left leg. Take 10-15 steps forward and then 10-15 steps backward.

    Banded Glute Bridge

    Lay on the floor on your back with your knees bent and your heels on the ground. Place the band around your legs, 1-2 inches above your knees. Always keeping tension on the band by shoving your knees out, fire your glutes to raise your hips off the ground. Slowly lower your hips back to the ground and repeat 10-15 times.

    Side-Lying Clam

    Lay on your side with your right hip and leg on the floor. Place the band around your legs, 1-2 inches above your knees. Prop your upper-body up on your elbow and bend both knees. Keeping your feet together and your right hip and leg on the floor, raise your left knee as high as you can and then slowly lower it. Repeat 10-15 times and switch sides.

    Fire Hydrant

    Place the band around your legs, 1-2 inches above your knees. Move into a table-top position. Your shoulders, elbows, and wrists should stack and your hips should be above your knees. Keeping your left knee on the floor, your back flat, and your hips square, raise your right knee off the floor as far as possible. Keep your knee bent. Repeat 10-15 times per leg.

    Banded Bear Crawl

    Place the band around your legs, 1-2 inches above your knees. Get into a crawl position with your feet and hands on the floor. Your legs should be bent and there should be tension on the band. Keeping your hips square and your back flat, crawl forward slowly. Maintain tension on the band. Crawl 10-15 steps forward and then 10-15 steps backward.

    Band workout

    If you want to make a workout out of them, do each exercise 10-15 reps per side without rest. When you’ve finished all six exercises, rest 1-2 minutes and repeat the circuit 3-4 times.

    About the Author


    By Kandace Hudspeth

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    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    © 2016 Nourish + Bloom, LLC. All rights reserved.

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