Knowing of some workouts to do in the comfort of your own home is great if you don’t have time to go to the gym! Plus, if you have a band and only a band accessible to you, then there are still some awesome workouts you can do that will have your heart pumping in no time! And if you don’t have a band, but you still want to do these workouts, you can purchase one for as little as $10 online! So order one now or get out the one you already have, because here are some great workouts that we highly recommend you do at home if you only have a band!
1. Lateral Band Walks
- Take your band and place it around your ankles or above your knees
- Slightly bend your knees so you are in a quarter squat stance
- Make sure your feet are shoulder width apart and put your hands on your hips
- Take a step to one side with that foot and make sure that the other foot follows such that your feet are back to being shoulder width apart after each step
- Once you have gone a designated distance in one direction, go back in the other direction and repeat the process until you really begin to feel the burn and get your sweat on!
2. Banded Walks
- Take your band and place it around your ankles
- Slightly bend your knees so you are in a quarter squat stance
- Make sure your feet are shoulder width apart and put your hands on your hips
- Take a step forward with one foot then with the other foot so you are walking forwards at a steady pace while remaining in the quarter squat position the whole time
- Once you have gone forward a designated distance, go back to where you started by walking backwards. This one will be sure to get your heart beating!
3. Clamshells
- Take your band and place it around your quads
- Lay down on one of your hips and prop your upper body up with your arm
- Make sure your knee is touching the ground throughout the exercise
- Keep your feet together and lift your top knee up
- Once you have reached your full range, lower the top knee down slowly until it is just above the bottom knee
- Repeat this motion 20-30 times until you switch sides
4. Squats
- Take your band and place it just below your knees
- Make sure your feet are a little further apart than shoulder width and put your hands in front of your chest
- Squat down and hold your position for 2-3 seconds
- Repeat this motion 20-30 times. Feel the burn!
5. Fire Hydrants
- Take your band and place it just above your knees
- Go down on all fours, making sure that your hands are in line with your shoulders and your knees are in line with your hips
- Lift one of your knees out to the side without moving your hips too much
- Repeat this motion 20-30 times
- Once you are done with one leg, repeat this motion on the other leg
6. Bridges
- Take your band and place it just above your knees
- Lay on your back and make sure your feet are in line with your knees
- Separate your knees so they are in line with your hips and place your hands flat on the ground so they are parallel with your upper body
- Raise your hips such that one could draw a straight, diagonal line from your knees to your head
- Hold for a second or two at the top then lower your hips slowly to the ground
- Repeat this motion 20-30 times
7. Walking Plank
- Take your band and place it around your hands
- Get down on the ground in a plank or push-up position such that your hands are under your shoulders and your feet are in line with your hands
- Move one hand forward and then move the other hand to meet that hand, all while keeping your core clenched
- Once your hands are out, move them back one at a time
- Repeat this back and forth motion 20-30 times so you can activate your core and your arms!
Which of these great workouts are you looking forward to trying out with your band? Let us know! Comment below!
Featured Image Source: https://www.verywellfit.com/the-best-butt-exercises-4129172?utm_source=pinterest
