Resistance training is known to improve muscle tone, flexibility, and strength. Furthermore, it can be adapted to the gym or exercising at home by using weights, a resistance band, or your own body weight.
We have put together five workouts that are great to include in your routine.
Fire hydrant
This workout targets your glutes and hamstrings. You can choose to do this with a resistance band to get more out of this workout. Slip the resistance band around your thighs and get down on all fours. Make sure you are in a comfortable position that doesn't put a strain on your back. Gently pull your leg away sideways until you feel the resistance band push against your thigh. Avoid swaying side to side by strengthening your core.
Jump Squat
Take the resistance band and place it just above your knees. Place your feet shoulder width apart with your toes facing forward. When squatting make sure that your weight is placed at the back of your feet to keep you balanced. From a squatting position jump as high as you can and land softly on the balls of your feet. You can repeat this as many times as you want but avoid overextending yourself.
Upper body sculpts
Different resistance bands can be used in workouts to give you more of a challenge. Looped bands are shorter and thin. You can opt for longer and thicker bands based on the workout you will be doing i.e. arm curls that are similar to lifting weights.
When targeting your upper body, make sure to include arm curls, reverse, or arm rows with the band tucked underneath your other hand as you pull the band upwards with the other. Start with 1-2 sets that are made of 8-10 reps. Remember to listen to your body to avoid injury.
Modified dumbbell rows
In a standing position, spread your legs apart by bringing your right foot forward and your left foot back in a comfortable pyramid position. Drop your right foot into a 90-degree angle with your left foot remaining straight. You can use a dumbbell, or a resistance band placed securely behind your left foot.
Place the dumbbell in the left hand and gently lift your arm to a 90-degree angle - your arm should be close to your body with the dumbbell facing the ground when lifting. If you are using a resistance band tug the band upwards. Do this for each side for 30 seconds.
Lunges
When doing lunges, remember to keep your core tucked in and your breathing paced to avoid stumbling or moving side to side. Place the resistance band above your knees and stretch into a lunge position as far as you can go. Remember that it's not about speed but executing each step as best as you can without losing your form.
