With the mandate that all gyms and fitness centers must close their doors to help stop the spread of COVID-19 in many states across the nations, many are finding themselves looking for ways to stay fit and workout in their own homes.

Luckily, there are many ways you can strength train without using actual weights. Thats right, one of them is using resistance bands while performing your exercise. It is hard to look at a little band next to a big dumbbell and believe it, but resistance bands are a great strength training tool. They might be small and unassuming, but the power they have sneaks up on you. Just one band can be used to strengthen all major muscle groups, and most people who use them for the first time definitely feel it the next day!

Benefits of Resistance Bands

• Versatility: You can perform great workout with just Dumbbells. If you goal is to lift heavier, you can use a weight machines which can give you more control over the weight. However, neither has the versatility of the resistance bands. You can begin performing a band squat and immediately add bicep curl to your move. You can also easily take the resistance band lunge and add an overhead press. The possibilities are endless.

• More muscle recruitment: You can get a very efficient workout due to the great versatility of the resistance bands. A bicep curl with dumbbell is a fixed motion and the muscle used are predictable. Add the instability of the band and muscle fibers all over your arm and shoulders kick in to keep the band stable.

• Affordability: Some are less than $20. Need we say more? Resistance bands are relatively inexpensive—even the good ones! You can buy multiple resistance bands and still keep your costs low.

Types of Resistance Bands

Rubberized resistance bands come in many forms.

• Traditional bands are long cylindrical tubes with plastic handles attached to the ends. They differ in thickness, which determines how difficult the band will be to use. This is a great band for basic strength exercises.

• Braided tubes are four strands of tube braided together. Like traditional bands, they come in a variety of resistances depending on your fitness level but the braid gives you added durability and holds up in the most rigorous training applications like outdoor environments.

• The flat band is great for physical therapy and mind-body exercise..

• The Superband, made popular by CrossFit, is great for pull-up assistance, partner exercises, and often used by athletes.

You may have also seen looped bands ankle cuffs. The variety is endless.

Here are a 5 resistance band exercises you can do at home to keep on track and healthy!

Bicep Curls

Stand with feet shoulder-width apart on top of the center of the resistance band. Holding one end of the band in each hand, bend arms 90 degrees, keeping elbows at sides, palms facing the ceiling. Keeping elbows next to your sides, curl hands up to shoulders. Slowly lower back down. That’s one rep. Repeat 12 times.

Tricep Kickback

Wrap the resistance band around an anchor. Stand about two feet away from anchor point, feet hip-width apart, one end of the resistance band in each hand with your elbows bent at 90 degrees, tight to the body. Keeping knees soft and back straight, hinge slightly forward at your hips and push hands down and back, straightening arms behind you. Slowly return to start. That’s one rep. Repeat 12 times.

Overhead Press

The overhead press is one of the tougher exercises and you'll want to be careful with the band here. Taking your band past its furthest tension point can put stress on the band and cause it to snap.

If your band is tight, try doing this one arm at a time with the band secured under one foot.

How To

Place band under both feet if you have an easier band, one foot if it's tighter.

Hold the handles in both hands and begin the move with the arms bent in 'goal post', wrists straight and abs in. Contract the shoulders to straighten arms up and lower back down. Complete 16 reps.

Criss Cross Outer Thigh

The criss cross outer thigh is an excellent move for targeting the glutes, hips and, of course, the outer thighs. You might want to use a band with heavier tension for this exercise.

How To

Lie down with the legs up, band looped around the feet.

Criss cross the band for added tension and pull the elbows down to the floor. Keep the elbows down and the upper body relaxed as you open your feet, concentrating on squeezing the outer thighs. Come back to start and repeat for 16 reps.

Band Lunges

The band makes an excellent tool for adding resistance to traditional lunges. You'll also get a little isolation work on the biceps as a bonus.

How To

Stand with right leg forward, left leg back and band positioned under right leg.

Keeping tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat for 16 reps on each side.

You may need to adjust the tension on the band, holding it closer to your foot, for example, to keep the intensity up.