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Social distancing norms and risk of being infected in the post-Covid world has compelled many people to switch to exercising at home, considering that physical fitness is important for both mental and the body’s wellbeing. In such a situation, resistance bands come to the rescue as they enable us to work out comprehensively and in a cost-effective way. It helps build muscle strength, improve mobility and help you get freedom from fat.
These bands essentially come in the form of rubber tubes or bands, which are available in varying resistances, depending on your strength. It also comes with handles to provide a sturdy grip that allows for a variety of exercises to be performed.
Resistance bands can be effectively used to burn that belly fat and strengthen the core. Strengthening the core and burning the excess fat will help boost your self-esteem, bodily balance and mobility, and performance during workouts.
Core muscles are the link between your upper and lower body, and a stable and strong core is required for efficient bodily movement and overall health. These exercises can help you burn belly fat and strengthen your core muscles:
1. Heel touch
Step 1: Lie down on a mat with your knees up. Wrap the resistance band around your upper back, and hold both the ends of the band in your hands.
Step 2: While exhaling, squeeze your abdomen, as you lift your upper body in a curling movement off the mat.
Step 3: Ensure that through the entirety of the movement, your shoulder blades do not touch the mat, and that your hands are extended towards your heels. Repeat 10 to 15 times.
2. Side bends
Step 1: Anchor the resistance band directly above you, on a door ledge or rod.
Step 2: Wrap the resistance band around your right fist and pull it down while you get on your knees. Remember to keep your back straight.
Step 3: Now, bend towards the right side, leading the movement with your elbow. Come back to the original posture after holding the position for 2-3 seconds. Repeat the movement 10-12 times for each side.
Step 1: Anchor the band on a low point, preferably around the same height as the feet or ankles. Now, holding the band in both your hands, start stepping away until you feel a slight tension or contraction.
Step 2: Turning to the left, keep the left arm straight and bend the right arm slightly. Ensure to rotate the left knee outward.
Step 3: Keep your core engaged and back straight. Now, rotate your hips to the left, keeping the arms in front of the chest at all times, extending them as if you are chopping a tree.
Step 4: Return to the starting position, and repeat 10-12 times for both sides.
So ladies, try these easy to follow yet effective resistance band exercises to keep the fat away!