Five muscle-boost and effective exercises with power bands that are as fun as they are helpful.
What’s more you can easily use them to work your entire body. If you’d like to blow off some steam at home, five muscle-toning exercises with power bands that are as fun as they are effective.
Power band exercises - Monster Walk
This sideways walk has become a classic. Unless you play tennis or hockey, it’s rare to move in the lateral plane. The monster walk can strengthen thighs and hips, challenging muscles in a new way to help prevent injuries.
Place the power band around your thighs and perform a half-squat. (If you’ve performed several lateral lunges, you can lower yourself even further.) Step with your right foot to the right, pushing against the resistance band, and slowly bring your left foot toward it. Switch sides and step to the left, first with the left foot, with the right foot following.
- You can perform 10 to 20 reps, or monster walk back and forth across a room—leading with one side and then switching to the other.
Plank Toe Tap
The plank is loved for a reason: It works your entire core and you can do it anywhere. This version adds targeted work around your hips, to help create toned glutes. Loop the band around your ankles and then get into a plank. Be sure your wrists are directly beneath your shoulder and pull your abs tight toward your spine. Next, while keeping your body stable, raise your right foot just slightly off the floor and tap your toes a three to six inches to the right. Return to the start position and repeat with your left foot.
- Continue alternating sides for 10 to 20 total reps.
Diagonal Lunge with Row
This functional exercise works nearly every muscle in your body. Bonus: The multi-planar movement helps foster core stability.
Stand with your feet about shoulder-distance apart and place the band around your right foot. Grab the other end of the band with your left hand. Next, bring your left hand toward your right foot, behind your right knee and performing a diagonal lunge. As you return to the start position, bend your left elbow, pulling your hand up to the side of your chest into a one-arm row.
- Repeat 8 to 10 times and then switch sides.
Deadlift to Curl
This classic move helps strengthen your hamstrings, glutes and lower back—key areas that can weaken or get sore from too much sitting. The biceps curl adds an extra total-body bonus.
Stand on the power band with both feet, knees slightly bent, about hip-distance apart. Grab one end of the band with each hand, palms facing each other. Keeping the slight bend in your knees, hinge from your hips while pushing your glutes back and lower your arms and torso toward the floor. Pause when your body becomes parallel to the floor. Next, squeeze your hamstrings and glutes while pushing your hips forward, and lift yourself back up to the start position. Once there, perform a curl by bending your elbows and pulling the band up toward your biceps. Release your arms and start another deadlift.
- Perform 8 to 10 reps.
Resistance Bicycle
Add a major challenge to one of the most popular abdominal exercises. Loop the band around your feet and then lie on your back with your arms at your sides. Contract your abs and bring your right knee toward your chest while extending the left leg. Repeat with your left knee and right leg. Repeat for 30 seconds to one minute, or 10 to 20 total reps.
