Resistance bands may not come to mind when you think of weight loss, but this underrated piece of workout equipment can be a game-changer for maintaining that lean physique you’ve worked so hard to achieve. What makes resistance bands unique for weight loss is their versatility. Whether you’re looking to tone up, lose weight, or improve your health, you can incorporate resistance band exercises into any fitness routine.
Resistance bands can help you target different muscle groups, making it easier to maintain your hard-earned weight loss results. But with so much information online, it’s easy to get overwhelmed and wonder which resistance band exercises are best for maintaining weight loss. That’s why we spoke with Jake Dickson, NASM-CPT Membera certified personal trainer at Barbend, who reveals 11 of the best resistance band exercises for maintaining weight loss.
Research Maintaining muscle mass is essential to staying healthy while losing weight. Resistance bands are fantastic for building and preserving muscle mass. They provide constant tension throughout each movement, helping to improve muscular strength and endurance for optimal calorie burning. Plus, they are convenient and portable, allowing you to stay on track with your fitness goals whether you are at home, at the gym, or on the go.
“Resistance bands are incredibly versatile,” says Dickson. “Their take-anywhere nature makes them a great way to get a quick workout in just about anywhere. And when it comes to maintaining consistent weight loss, convenience is key.”
Now let’s explore our list of 11 best resistance band exercises to maintain weight loss and detailed instructions for each exercise.
Resistance band curls
First up, resistance band curls, a classic arm exercise that targets the biceps and helps build and maintain upper arm strength.
To perform this move, Dickson explains: “Stand on a resistance band and hold the handles in each hand with your palms facing forward. Secure your upper arms at your sides, then bend your elbows, curling the band handles upward as you contract your biceps.” Do three sets of 12 to 15 reps.
Pull-apart resistance band
This exercise is great for working your upper back and shoulders.
“Stand with your feet hip-width apart, holding the handles of a resistance band in both hands and your arms extended in front of you,” says Dickson. “Spread the band out, spreading your hands out to the side until the band touches your chest. Keep your elbows straight but not locked.” Do three sets of 15 to 20 repetitions.
Resistance Band Deadlift
Next up is the resistance band deadlift, a foundational move that helps strengthen the lower back, glutes and hamstrings.
“Stand on a resistance band and grab each handle, then lower yourself by bending your knees and pushing your butt back. Keep your spine in a neutral position and your arms straight down. Brace your core and push into the ground with your legs to stand up, keeping your arms relaxed.” Do three sets of 10 to 12 repetitions.
Front Squat with Resistance Band
This squad variation will work your quads and core, promote leg strength and stability, and burn calories to help you reach your weight loss goals.
Dickson says: “Stand on a resistance band and hold the handles in front of your torso with your arms bent at a 90-degree angle. Squat down by bending your knees and hips, sitting as low as possible. Keep your torso upright and avoid spilling the imaginary bowl of water.” Do three sets of 10 to 15 repetitions.
Shoulder press with resistance band
Get ready to take your shoulder strength and stability to the next level with this versatile move.
“Place a resistance band on the floor and stand on one end with both feet,” says Dickson. “Grasp the free end or handle with your corresponding arm and press the band overhead until your elbow locks. You can use your free arm for balance.” Do three sets of 12 reps on each arm.
Resistance band for face pull
Face pulls are great for targeting the rear deltoids and upper back, helping to improve posture and shoulder health.
“Wrap a resistance band with handles around a stable structure and hold each handle while standing away from the anchor point. Pull the band toward your face with your arms straight in front of you, pushing your elbows out to the sides. Rotate your arms up to complete the movement.” Do three sets of 15 reps.
Resistance band for horizontal row
Rows are a classic compound exercise for sculpting your back and keeping those extra pounds off.
“Wrap a resistance band with handles around a stable structure at chest level, holding each handle while facing the anchor point,” Dickson says. “Row the handles toward you, keeping your upper arms close to your sides.” Do three sets of 12 to 15 reps.
Lateral Raise with Resistance Band
Lateral raises are a great exercise for building and maintaining muscle mass in your side shoulders (deltoids).
Dickson explains: “Place both feet on a resistance band and grasp the handles. With your arms at your sides, lift the band handles out to the sides until your arms are parallel to the floor.” Do three sets of 15 reps.
Resistance Band Floor Press
The Banded Floor Press will add strength and muscle to your chest, triceps and shoulders.
“Lie on the floor with a band draped across your upper back, holding the handles in each hand. Plant your feet on the floor and press the band handles up and in, directly above your chest.” Do three sets of 12 reps.
Chest press with resistance band
There are several ways to perform this exercise, but no matter which method you choose, you’re sure to burn calories and increase upper body strength.
“Wrap a resistance band around a stable structure and hold each handle while standing away from the anchor point,” says Dickson. “With your elbows out, mimic the bottom of a push-up position and press the bands forward and in.” Do three sets of 15 reps.
Resistance Band Crunch
We would be wrong not to include a muscle strengthening exercise in this list.
Dickson tells us: “Wrap a resistance band around a stable structure and hold each handle while standing away from the anchor point. With the bands over your shoulders like a backpack, arch your spine forward, contracting your abdominal muscles.” Do three sets of 15 reps.
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