The Resistance Band Workouts
Calisthenics resistance band workouts are an excellent option for anyone, from beginners to advanced. Indeed once you are a beginner, you can benefit from the extra support with its form. And at the same time, more advanced athletes can quickly and efficiently increase the difficulty of their movement by adding more resistance. The external feedback of the opposition can help you adjust your stance or think about activating particular muscles to get the most out of the exercise.
You can use your body weight for workouts like; sit-ups, push-ups, chin-ups, lunges, squat thrusts, and step-ups. Hence these exercises can strengthen your body. The advantage of these workouts is that you can do most of them anywhere. And yet, even though you can not change your body weight to decrease or increase resistance, you can do alternative ways to improve the resistance.
Any exercise training that causes the muscles to contract against an external resistance. You can indeed expect an increase in endurance, strength, mass, tone, and mass. The external resistance you can use is any other object that causes the muscles to contract.
Moreover, it works by causing microscopic damage or tears to the muscle cells, which are abruptly repaired by the body, helping the muscles grow more robust and regenerate. The muscle fiber breakdown is called catabolism, and the repair and re-growth of the muscle tissue are called anabolism.
It is one of the best strength training equipment you can use. Indeed it puts less pressure on your joints and targets the small and large muscle groups at once.
Benefits Of Resistance Band Workouts
- It tones your body and builds muscle strength.
- Resistance exercise can slow down or reverse the aging process by building muscle mass and strength.
- Resistance workouts also lower moderately high blood pressure.
- Hence more power can lead to fewer falls in the elderly.
- Also, resistance exercise can raise metabolic rate, an essential factor in maintaining body weight.
10 Best Calisthenics Resistance Band Workouts For Legs And Glutes
Front Squat Resistant Band Workouts
It would help if you stood on the band with your feet slightly wider than your shoulder width. While holding a handle in each hand, you also need to bring the band’s top over each shoulder. Moreover, secure the bar in place by crossing your arms at your chest if the band is too long. Sit straight down, chest up, abs firm, while pressing your knees out over your toes. You can now rise back up to your starting position. Do the repetitions.
You are starting in a forward lunge position and your right leg in front while placing the resistance band under your right foot. Targeting your biceps, you need to hold one end of the band through your right hand while resting your elbow on the inside of your knee. Your palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top. Slowly lower the band back down. Repeat for 8–10 reps before switching sides.
Tabletop Glute Kickbacks
It would help if you placed the resistance band around the arches of your feet while getting into a tabletop position. And with your hips directly over your knees and your shoulders over your wrists. Also, squeeze your glutes and core, then kick your left foot behind you. So you are forming a straight line from your heel to the top of your head. Continue for repetitions before switching sides.
Glute Bridge With Alternating Leg Raise
It would be best to put the loop band around your thighs, above your knees. Furthermore, lie faceup on a mat while bending your knees and flat feet on the floor. Tighten your pelvic muscles and glutes while pressing your hips up toward the ceiling. Remember to keep your hips lifted while driving your knees out against the resistance of your band. Then kick your left foot out in front of you and place it back down to the ground. Press your right foot firmly on the floor to help keep your body steady. Then kick your right foot out and place it back down to the ground, pressing your left foot firmly on the basis. Do the repetitions.
Clamshell Resistant Band Workouts
Place the loop band around your thighs, right above your knees. Then lie on your right side on a mat while bending your knees. Furthermore, rest your head on your right hand or forearm, then place your left hand on your left hip. Remember, you are working against the band while squeezing your thigh muscles and glutes as wide as possible. It would be best to pause for a moment at the top while slowly bringing your left thigh back to the starting position. Continue for 8-10 reps before alternating sides.
Anchor the resistance band at your ankle height while standing with your left side toward the anchor. Then you need to attach the free end to your outside ankle while stepping out to create tension on the loop band. It would help if you also moved your supporting leg back to elevate your foot from the floor. Lift your working leg, slowly bringing your looped foot out to the side, contracting your outer glutes—lower back down to the starting position. Then do the repetitions.
Resistance Band Squats
Place the loop band just around your thighs and above your knees. Stand with your feet at a hip distance apart while extending your arms out in front of you. You are also tightening your core and glutes. Furthermore, you need to sit in a squat position while pushing your butt back and down. It would help if you worked against the resistance of the loop band to drive your knees out.
Moreover, you are also keeping your weight in your heels. Firmly press them down on the ground to stand back up. Then do the repetitions.
Lateral Band Walk
It would help if you placed the loop band around your ankles while standing with your feet hip-distance apart with a bit of angle in your knees. You are also engaging your outer thighs while slightly hanging at your hips. Also, step your left foot to the side a shoulder distance apart. Then it would be best if you step your right foot to your left while bringing your feet hip distance apart and keeping the band tight. Then do the repetitions.
Place the loop band around your ankles while standing with your feet hip distance apart. Tighten your glutes while tucking your pelvis in. Then it would help if you kick your left leg out behind you until the loop band is tight. You can pause at the top before bringing your left foot back to the starting position. Continue for 8-10 reps before you switch sides.
Diagonal Band Walk
Place the resistance band around your ankles while you stand with your feet hip-distance apart with a slight bend in your knees. Furthermore, with a bit of hang at the hips, you need to take a wide step up to your right side with the right foot while keeping your loop band tight around your ankles. Additionally, it would help if you took complete action with your left foot up to your left side. And then, you can continue for a few reps before reversing your steps to walk yourself back to where you started.