How To Stay Fit During The Lockdown Using Resistance Bands

The coronavirus (COVID-19) pandemic put several cities and towns on community quarantine and lockdown to prevent the spread of this disease. Now, people can’t get their daily fitness fix in the gym. However, all is not lost, especially if you have resistance bands at home.

So, here are some exercises you can do at home with resistance bands while a lockdown is in effect:

Front Squat

The squat is among the many favorite exercises of fitness-centered enthusiasts while working out at home. This exercise doesn’t require any equipment as you only need your body weight to produce a practical squat set.

But, you might reach a point wherein lifting your bodyweight through squats becomes relatively easy. If so, you can add at-home resistance bands to increase the load and progress with this exercise.

Start by standing on the resistance band with your feet about shoulder-width apart or slightly wider. Next, hold the band with each hand, and bring the top of the exercise equipment over each shoulder. If the band you possess is too long, you can tie it or secure it in place by crossing your arms at chest level.

The motion of this exercise begins with you trying to sit down. But, use your hips as the hinge instead of using a basic up-and-down motion with your body. Your chest should be up, abs firm and contracted, and your knees should be over your toes slightly when bent.

It seems like a relatively regular squatting exercise up to that point. But, the tension of the band resists you from rising back to the starting position. The resistance band makes you exert more effort at the glutes to climb back up to the starting position, giving you a better-than-average workout.

Chest Fly

This particular exercise is excellent for targeting the pectoral muscles or your chest. Usually, you’d see this exercise at the gym as there’s a dedicated chest fly machine in the establishment. But, you can recreate the motion and resistance at home with your resistance bands.

Start by looping a resistance band onto something secure. You may achieve a better-than-average grip if your bands have handles.

Next, grab each loop or handle with your hands, then hold your arms outward until you start in a T position. Stand with one foot in front of each other, and the distance between each foot should be about half-a-meter apart.

Stand away from the secure area until you can feel a sufficient amount of tension in the bends. Start the exercise by slowly pulling the bands inward to bring the loops or handles in front of the body.

Remember, one of the essential rules of any exercise routine is proper form. If you only swing the bands and use momentum to perform the exercise, you’re not going to gain the benefits from the routine.

So, ensure that your arms are straight when the loops or bands meet in the middle. A slight bend should exist in the elbows as a stiff elbow might put you at risk of injuries. Then, extend your arms back to starting position slowly.

Do as many repetitions as you can with this exercise. But, make sure that you can feel your muscles “burning” to help signify that you’re getting a good workout.

Tricep Extension

Do you want to eliminate that dangling skin on your arm when you wave at people? That’s the tricep area and a problematic location for many people. Thankfully, you can reduce that dangling and swaying with tricep extension exercises with resistance bands at home.

Start by using your left hand to press your preferred resistance band to your chest. Next, use your right hand to press the band down to create tension in your triceps. Come back to the starting position slowly.

Consider doing at least ten repetitions of this exercise with two sets. Don’t forget to do some stretching that targets the tricep afterward. Stretching will help reduce pain and improve the elasticity of the skin after a workout. Do this step before moving to other resistance band exercises to help eliminate that “turkey skin” hanging from your triceps.

Conclusion

Before reading this post, you should know whether resistance bands are effective. Take note that many exercises are practical with or without resistance bands as long as you exercise (no pun intended) proper form.

With that said, the frontal squat, tricep extension, and chest fly exercises with at-home resistance bands are only three of the many workout routines you can do with this tool. Try to use the bands for other exercises to help you stay fit while your area is in lockdown.

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