Resistance bands are the ultimate saviours when it comes to performing workouts at home—especially strength training. If you’ve always been apprehensive about lifting weights and performing strength exercises at home, you gotta get yourself a resistance band STAT! They’re made of elastic and are super easy to store. These bands are so versatile that you can actually perform a full-body workout using ‘em. They usually come with rubber handles in the end or just as a normal band of elastic. You can check the resistance by pulling the band before you buy one. Scroll down to read about some super effective exercises you can do using just one resistance band.

Upper-body

Bicep curl
 

Bicep curl

This exercise is just you doing bicep curls without actually lifting dumbbells—the resistance created by the elastic is what determines the strength you put into doing this exercise. Stand on the resistance band with both your legs shoulder distance apart and start pulling the band just like a bicep curl. Make sure that the band is equidistant from the either sides. You can also do a variation of this by placing one leg on the band and lunging forward and then curling your arms towards your shoulders.

Bent over-row
 

Bent over-row

Stand on the centre of the band with feel shoulder width apart. Bend slightly forward making sure that your back is straight and knees are slightly curled. Pull the resistance band towards your waist in the direction of your shoulder blades such that your elbows form a 90-degree angle. This exercise is great for your back.

Tricep
 

Tricep

Place one leg on the centre of the resistance band and place the other leg slightly forward. Don’t lunge completely but bend your front knee. Then, pull the band upwards such that your arms are straight and bend them downwards till the back of your head. You will feel a nice stretch in your triceps as you do this!

Lower body

Front squat
 

Front squat

Stand on the band with your feet shoulder distance apart. Hold the resistance band tightly and bring it over your shoulders. Then, squat like you normally would. Ensure that your body is firm when you perform this exercise. This is heavenly for your glutes, take our word for that!

Leg extensions
 

Leg extensions

Lie down on your mat. Loop the resistance band around your foot and firmly hold both the ends of the band. Then, perform regular leg extensions—you can perform leg raises using the same technique too. Extend your knee until it’s completely straight in front of you and bring it to the starting position. Repeat with the other leg.

Leg kick-backs
 

Leg kick-backs

Kneel on the mat and ensure your knees are shoulder distance apart. Hold one end of the resistance band in your hand and secure it tightly against the ground. The other end of the resistance band must loop around the foot which you will be kicking back. Kick the foot outwards and upwards such that you feel the stretch and bring it back to the starting position.

Image credits: womenshealth, gethealthyu, coachmag, strongfitnessmag, youtube