If you have never done squats before, it's never too late to start! Doing squats has proven beneficial for many day-to-day activities. Getting up from the sofa becomes a little easier and lifting things from the floor may not be as difficult anymore.
Target Muscles: Glutes & Other Leg Muscle Groups
1. Stand shoulder width apart, and step on the side of the resistance band
2. Loop the other side of the band on top of your shoulders and cross your arms
3. Begin your squat!
Points to note: Ensure that your back is straight throughout the exercise and don't let your knees go past your toes.
The deadlift is a compound exercise (an exercise that uses a combination of muscle groups) that helps with stability and strength building. Unknowingly, some of us deadlift in our day to day activities, for example, when you pick up your heavy bags from the floor. So why not integrate this simple and effective exercise in your workout routine?
Target Muscles: Glutes & Hamstrings Muscle Groups
1. Step in the middle of the resistance band
2. Grab on to the outsides of the band
3. Bend you knees and push your hips backward
4. Lift your chest and straighten your lower back
5. Take a deep breath, contract your glutes and stand up while holding on to the resistance band.
Points to note: Your back should remain as straight as possible, throughout the exercise. Drive your hips forward when you stand up to get the full effect of the deadlift.
3. Bicep Curls
Do this exercise to get toned and stronger arms! Besides the appeal of less flabby arms, bicep curls help with strengthening your biceps, which ultimately benefits when you do any pulling movements.
Target Muscles: Biceps
1. Step on one side of the resistance band, standing shoulder width apart
2. Grab on to the other side of the resistance band, with your palms facing upward
3. Curl your arms up, towards your shoulders
Points to note: Keep your elbows close to your body. Ensure that your upper arms remain stationary.
4. Triceps Extensions
Once you're done with your biceps, it is now to balance it with your triceps! As you strengthen your triceps, your shoulders and elbows naturally get stronger too. So together with bicep curls, you can be more confident when you rock your sleeveless tops!
Target Muscles: Triceps
1. Stand with one foot in front of the other
2. Using you back foot, step on one side of the resistance band
3. Grab the other end of the resistance band, palms facing up and keep your elbows close to your face
4. Straighten your arms above your head.
5. Retract back to the starting position, slowly.
Points to note: Keep your elbows close to your head at all times. Ensure that your body is stable throughout.