Written by: Gauri Ghatnekar-Desai
you can do at home to build strength and lose weight, using just one resistance band.
Before you start, do these:
⬩➤ Shoulder rolls – 10 reps ⬩➤ Side steps – 10 steps on each side ⬩➤ Arm pulls – 10 per arm
Start with 1-2 rounds each.
1
Targets: Glutes, thighs and core.
Do: 2 sets of 10–12 reps.
Rest: 30 seconds between sets.
Place the band above your knees. Squat down while keeping the knees in line.
2
Targets: Back and biceps.
Do: 2 sets of 12 reps.
Rest: 30–45 seconds between sets.
Anchor the band securely and hold the ends. Pull your elbows back and squeeze your shoulder blades.
3
Targets: Glutes and hamstrings.
Lie on your back, place the band above your knees, lift your hips, and squeeze your glutes. Lower back down slowly.
Do: 2–3 sets of 12–15 reps.
4
Targets: Outer thighs and glutes.
Rest: 30-40 seconds between sets.
Step into a band above your knees, bend slightly, and step side to side.
Do: 2 sets of 10–12 steps each direction.
5
Targets: Obliques and the midsection.
Fix the band at chest height, hold it, and turn your upper body side to side.
Do: 2 sets of 10 reps each side.
Push your limits & get stronger with these tips:
⬩➤ Increase reps or add a thicker band every 1–2 weeks.
⬩➤ Focus on proper exercise form.
⬩➤ Stay consistent.
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