Train at Home the Villa Stéphanie Way: 9 Resistance Band Exercises

Kevin, Personal Trainer & Nutrition Coach at Villa Stéphanie, offers a complete (and gentle) strength training regimen of 9 exercises to do at home with a resistance band. These exercises target all of the major muscle groups and are great for strength building and warming up the body for a cardiovascular workout like jogging or biking.

Banded sidestep squat

Place band around the legs above the knee and begin with legs hip distance apart to create resistance in the band. Keeping the upper body straight and hands clasped in front of you, take a large step to the side, bending at the hips to squat, and return to standing. Repeat, alternating sides for 12-15 reps.

Seated glutes

Sit on the floor and place the band around your lower legs at the ankle. With the knees slightly bent, contract the abdominals and lift the heels slightly off the ground. From that position, open and close the legs while keeping the heels lifted and maintaining tension in the band. Repeat for 12-15 reps.

Lifted clamshell

Start with one elbow on the mat to support the upper body, the hips raised in line with the torso and knees bent. Opening at the hip, raise the upper knee toward the ceiling and close. Repeat for 12-15 reps and switch sides.

Back leg lifts

Place band around the legs above the knee and start in a table top position, with the wrists underneath the shoulders and the knees underneath the hips. Gently lift one leg back, straightening the knee and bring it back to the starting position, keeping the knee off the floor. Repeat for 12-15 reps and switch legs.

Squats

Place the band around both legs above the knee. Start standing with legs slightly wider than the hips. With the arms reaching overhead, bend at the hips and squat to reach a 90˚ angle at the knees. Return to standing tall. Repeat for 12-15 reps.

Fire hydrant

Place band around the legs above the knee and start in a table top position, with the wrists underneath the shoulders and the knees underneath the hips. Rotating at the hip, open one knee sideways toward the ceiling and bring it gently back, keeping the knee off the floor. Repeat for 12-15 reps and switch legs.

Seated arm abduction

Sit on the floor with knees bent and heels down and place the band around your arms at the wrist. Keeping the arms lifted horizontally in line with the chest, open arms from the shoulder blade and gently return to the starting position. Repeat for 12-15 reps.

Back lifts

Lie flat on your stomach with the arms overhead and feet together and place the band around both arms at the wrist. Lift the two halves of the body slightly off the floor simultaneously opening the arms and legs, creating tension in the band. Gently close arms and legs and bring the two halves back down to the mat. Repeat for 12-15 reps.

Plank arm raises

Bring yourself into a plank position with the toes tucked under and wrists aligned with the shoulders. Gently lift one arm to the side, keeping the elbow straight, and return to plank. Repeat, alternating arms, for 12-15 reps.

 

Add Kevin’s 9 simple resistance band exercises to your at-home workout routine and you will feel stronger and more toned after only a few days.

Thank you, Kevin!

 

Learn more about Villa Stéphanie, Oetker Collection’s House of Wellbeing.

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