1. Bicep Curls
Stand on the resistance band with your feet hip-width apart and hold the handles with your palms facing up. Curl your hands towards your shoulders, keeping your elbows close to your body. Slowly lower back down and repeat.
2. Squats
Place the resistance band around your thighs, just above your knees. Perform squats as you normally would, pushing against the resistance of the band to engage your glutes and thighs even more.
3. Shoulder Press
Step on the resistance band with one foot and bring the handles up to shoulder height. Press the handles overhead, extending your arms fully. Slowly lower back down and repeat.
4. Glute Bridges
Lie on your back with the resistance band around your thighs, just above your knees. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.
5. Tricep Extensions
Anchor the resistance band at shoulder height and hold one handle in each hand. Extend your arms overhead, keeping your elbows close to your ears. Slowly lower back down and repeat.
6. Lateral Band Walks
Place the resistance band around your ankles and take small steps to the side, maintaining tension in the band. This exercise targets your hip abductors and helps improve hip stability.
7. Russian Twists
Sit on the floor with your legs extended and the resistance band wrapped around your feet. Hold the handles with both hands and twist your torso from side to side, engaging your obliques.
8. Standing Rows
Step on the resistance band with both feet and hold the handles with your palms facing each other. Pull the handles towards your chest, squeezing your shoulder blades together. Slowly release and repeat.
9. Bicycle Crunches
Lie on your back with the resistance band wrapped around your feet. Perform bicycle crunches, bringing your opposite elbow to your knee while extending the other leg. This exercise targets your core muscles.
10. Standing Leg Abduction
Anchor the resistance band to a sturdy object at ankle height and attach it to your ankle. Lift your leg out to the side against the resistance of the band, targeting your hip abductors. Repeat on both sides.
