Six resistance bands exercise to help you quickly build muscles and lose fat

Resistance bands are the bands that are also known as strength bands, which increase your strength. Each band exerts a force on the muscles of your upper and lower body. You can use them to improve the flexibility and mobility of joints. Resistance bands help burn the fats and lose weight because your muscles are continuously tense when you use bands. Trainer suggests that bands because by using them, you can build abs with less chance of injury. The bands are essentials for engaging co. Pull up resistance band is not only use for pull up, but also for a lot of exercises.

Six resistance bands exercises

There is a lot of exercises that you can do by using pull-ups bands, but these six exercises are highly beneficial for your full body workout.try to add these workout moves in your daily routine for getting quick results.

1. Curl

Resistance bands are lightweight and easy to carry to perform this exercise anywhere. what you need to do is stand on the middle section of the band and hold your band's ends. Step onto the band with one of your feet on the band's center and other feet on the resistance bands so your feet and shoulder-width apart. Just make sure the band does not move around; otherwise, you may fell.

Hold the ends of the band with your arms straight. Keep your back straight and look forward while doing this exercise. Now keep your arms straight down with your palms and at your side hold band. So, there must be tension between your hands and feet. Few resistance bands have to handle, so try to use hand bands while performing curls, but you can also perform curls with simple bands. It would help if you grabbed it tightly and adequately.

Bend your elbows and hold the curls for 2 to 3 counts. Then raise your hands and stretch the ends of the band and pull them. Try to slow in start. Then lower your arms slowly to complete your repetition. After one rep, you need to straighten your arms at the same speed. Please do not lose the bands immediately. It will hurt you try to let it go slowly—complete 2-3 sets of 10-15 reps. Do not lift your feet from the bands at any point during your curl.

2. Lateral band walk

It is a great exercise to strengthen the hips muscles and maximize stability. To get the desired result, you need to choose the right band with the correct strength. Band colors indicate the resistance of bands. First, you need to keep the band flat and place the band around each ankle and the legs. Position your shoulder-width apart. The band should be taut but not fully stretched.

Then it would be best if you bent you know and move like a half squat position to activate your glutes. Your body posture will remain constant, and try to shift your weight from one leg to another. Move the leg in or out, sideways. For 8-10 repetitions, try to move slowly; otherwise, it can harm you.

3. Rows

Resistance bands Row is an exercise to strengthen your upper body muscles .it will help maintain the balance of the body. It protects your body from injury or sore joints. You need to sit on a floor and extend your legs in front of you. Then hold the handles of bands. And place the center of the band around the feet. Sit tall with abs tights and grab handles in front of you with elbows bent next to your side. Then pull the handles back to yourself and then release it slowly.try to repeat it 8-10 times.

4. Squats with resistance band

The banded squats help your heels to cave inward and help to engage your abs

Put your feet through the loop of the flat band and pull it your thighs. It must be above to your knees. Stand with feet shoulder-width apart a flat on the floor in the beginning. Then carefully lower your body into a squat position, keeping the band's tension as you bend your knees. Back to your starting position

You can also do banded squats with lateral leg lift .you need to maintain the banded squat position while returning to standing position. You have to lift your left leg out to the side in one smooth motion, but your knees should be straight at that time. Then on the next rep, you need to lift your right leg out.

5. Side-lying leg lifts

This exercise is best for hip muscles, and it strengthens your lower body muscles. It would help if you placed the band above your knees or around your ankles. Lay on your side with the legs straight, .prop your head upon your hand, rest it on your shoulder, or supports yourself with your lower arm. Lift your upper leg toward the roof as high as you can without hiking your hip, and then slowly lower it. Try to keep your upper portion in line with your bottom leg throughout the exercise. Just focuses on your tempo, do it slowly, and keep your posture right. Try to do 12-15 on each side. First, complete all reps of one side than do other leg lifts.

6. Monster walk

This exercise work on glutei maximi. First, you need to place the band around your ankles. Stand with your feet hip-width apart, try to engage your core, and then bend your knees slowly. Then hinge forward at the hips. Then take altering step backward while maintaining a distance between your feet and tension in the band. Just focus on your hips. They should stay square facing forward and level throughout the exercise. If your hips getting twisted and you feel tired of significant steps, then take small gaps or smaller steps or switch on a lighter resistance band. Repeat it 12-15 times on each side.