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#Reverse crunch with resistance band free#

Place the center of the band behind the soles of your feet. Seated row – sit down with your legs extended.Squeeze your shoulder blades together until your elbows to form a 90-degree angle. With your elbows bent, pull the band up to your hips. Grasp each handle with your hands facing the outside of your knees. Bend your knees slightly and bend slightly at the waist.

Bent over row – stand over the center of the band with your feet shoulder-width apart.

Hold for two seconds and bring your knees back together. Slowly press your knees outward while turning your feet in as your legs move apart. Place your feet slightly wider than your shoulders.

Seated abduction – sit at the edge of a chair or bench and tie a loop band around both legs right above the knees.

If you are finding you are having trouble balancing, try using a support such as the back of a chair or the wall. Lower back down to the starting position and repeat on each leg. Slowly bring your looped foot out to the side and contract your outer glutes. Move the supporting leg back so your foot is elevated off of the floor and lift your working leg up.

#Reverse crunch with resistance band free#

Attach the free end to your outside ankle and step out to create tension in the band. Stand with your left side towards the anchor. Standing abduction – anchor your loop or band at ankle height.Take eight to 10 steps before walking the other way. Move the standing leg slightly in, but keep the band tight. Squat down to a half squat and shift your weight to the left side, stepping sideways with the right leg. Place your feet shoulder-width apart to create tension in the band. Lateral band walk – step into a loop band or tie a band around your legs, just above the ankles.Controlling your feet, bring your toes back up and flex them toward your knee as far as is comfortable. Flex your foot forward until you feel a good stretch in your shin. Lean back and support your weight on your hands. Wrap the other end of the loop around the top of your foot. Plantar flexion (ankle flexion) – secure the band around an anchor and sit with on leg straight out.Return to the starting position and repeat. Pull the knees apart and contract your glutes for two to three seconds. Lay on your back with your hips and knees flexed to 90 degrees. Supinated clamshell – loop a band around your legs right above your knees.Return to the starting position and perform this move on both sides. Sweep your working ankle across your body past your standing leg, squeezing your thighs together. Stand wide and get into a quarter squat or athletic stance. Stand perpendicular of the band and step away from the support to create some tension. Stand with your left side facing the support and wrap the free end around your right, outer, ankle. Standing adductor – anchor a loop band at ankle height to a support.Lower your body back down to the starting position for one rep. Contract your glutes during the entire movement. Rise up with your hips until your shoulders, hips, and knees align.

Lay on the floor on your back with your feet on the floor.

Glute Bridge – tie a band around your legs right above your knees.

Return your leg to the starting position and repeat on each leg. Bring your heel toward your glutes as far as you comfortable can. Tighten your core and bend your leg at the knee. Move away from the anchor to create tension. Anchor the other end of the loop to a door or support.

Prone (lying) leg curl – lay on your stomach and loop a band around your ankle.

Return to the starting position and repeat on the other leg. Extend your knee until it straightens in front of you. Shift your weight to your left foot and lift your right leg from the floor. Step away from the anchor to create tension and stand with your feet hip-width apart. Loop the other end around your ankle and position the band behind you.

Leg extension – anchor a loop band on a low position support.

Squat down (chest up, abs firm, pressing your knees out over your toes) and rise back up to the starting position. Holding the ends of the band in each hand, bring the top over each shoulder.

Front squat – stand on the band with your feet slightly wider than shoulder width apart.

Try these exercises with one of our CanDo® bands and see how versatile exercise bands really are! The experts at Greatist recently identified 33 exercises to do with resistance bands that can be done pretty much anywhere.

Some bands even come with handles allowing for an easier grip. It is easier to store than traditional weights, making it ideal for travel, when the weather prevents you from making it to the gym, or when you’re tight on space. Resistance bands are the ideal tool for strength building routines or for rehabilitation.