Most people dream of having a perfect body. But as we generally tend to be a little bit on the lazy side, we are constantly on the lookout for quick and easy ways to get what we want. Unfortunately, on the road to looking fabulous, there are no shortcuts. Or are there? Usually, a quality strength training workout requires expensive fitness equipment, which means dragging yourself all the way down to the local gym. But what if there was an equally efficient, yet much simpler way to do some muscle-building exercises?
According to some studies, including one published in the Journal of Human Kinetics in 2011, you can use resistance bands to achieve the exact same result when it comes to muscle strengthening and toning, as you would by lifting dumbbells. And if you think this sounds like a good exercise plan, then you’re going to love what we have in store for you today, courtesy of The Daily Mail Online.
Maddy and Alex Weaver, also known as the “Soul Sisters” are Adidas-backed personal trainers who have come up with a resistance band workout routine that will help you achieve the figure you’ve always wanted. And you can do it in the comfort of your own home!
“Resistance bands are a great bit of kit to add to your workouts, not only are they cheap but they are portable and easy to store away,” the sisters said.
“The band allows you to perform resistance based exercises without the use of weights, you can make the exercises easier or harder as you are in control of the resistance, making them super versatile for a range of fitness levels.”
The Soul Sisters’ full body workout consists of five exercises: the lateral pull out, the bicep curl, the tricep extension, the lateral shoulder raise, and the glute bridge. Let’s check them out!
1. The lateral pull out
This first exercise serves to improve your posture. Start by holding the band in both hands and extend your arms right in front of you, shoulder-width apart. Extend your arms laterally without bending your elbows. When you’ve reached full extension, squeeze your shoulder blades together. Hold the pose for a second, then return to the starting position. Repeat 10-12 times.
2. The bicep curl
To tone your arms, start by standing on the center of the resistance band, holding the ends in your hands with your palms facing you. Bring your hands up towards your shoulders and squeeze your biceps. Bring your hands down again, making sure to keep your elbows at your sides at all times. You can wrap the band around your hands a couple of times to make the band harder. Repeat 10-12 times.
3. The lateral shoulder raise
This exercise, which will tone your shoulders, begins in the same position as the previous one. Stand on the center of the resistance band, holding the ends with your hands. This time, though, your palms should be facing your thighs. Raise your arms out to the sides until you reach shoulder height. Pause for a second, then return to the starting position. Repeat 10-12 times.
4. The tricep extension
Tone the underside of your upper arms by performing this exercise. Kneel on the center of the resistance band and hold the ends in your hands. Raise your arms above your head with your hands joined together. Make sure you hold your back straight and your arms in line with your ears. Bend your elbows back to a 90-degree angle, then raise your arms back up towards the ceiling. Repeat 10-12 times.
5. The glute bridge
This last exercise is one of the most efficient ways to tone your glutes. Start by lying on your back, keeping your knees bent and hip-width apart. Place the band over your pelvis and hold the ends against the floor beside your hips. Raise your hips up, keeping your abs tight, and when you reach the top squeeze your glutes. Hold this position for one second, the lower yourself back to the floor. Repeat 10-12 times.
So what do you think? Fancy giving this workout a go? And it’s the perfect time to start too, if you want to rock a killer body when summer rolls around and it’s time to hit the beach!