By and large, our outdoor activities remain outside. You might walk or run on the street or one of your community’s parks, lift weights in your back deck, or pull up maneuvers in your yard. But chances are, bicep curls and dumbbell rows are limited to closed spaces.
Why then, do fitness regimens often start or end with light exercises such as jumping jacks or standing arm raises? Outside work is often intensive, so why not build the same intensity through these backyard moments?
Below is a guide to incorporating resistance bands in your backyard workout routines. Read on for more.
Squats
Resistance bands are a versatile and convenient tool for your outdoor workouts no equipment, especially when it comes to squats. Start by anchoring the band to a sturdy object, such as a fence or tree. Stand with your feet shoulder-width apart and place the band over your shoulders.
As you lower into your squat, the band will provide resistance and engage your glutes, thighs, and hips. Make sure to keep your back straight and your knees in line with your toes. You can also add variations such as squat pulses or lateral squats with the resistance band for an extra challenge.
Adding resistance bands to your backyard squats will help build strength, improve muscle definition, and add variety to your workout routine.
Ankle Jumping Jacks
Incorporating resistance bands into your backyard workout routine can add a new level of intensity to your exercises. One exercise that can be enhanced with resistance bands is ankle jumping jacks. Begin by attaching the resistance band to a stable object, such as a fence or tree.
Step inside the band and stand with your feet shoulder-width apart. Bring your hands up to shoulder height and perform a standard jumping jack motion but with the added resistance of the band.
This will increase the resistance on your ankle muscles, making the exercise more challenging. This is a great way to strengthen your ankles and improve your cardio workout.
Lateral Walks
Lateral walks are a popular exercise for improving lower body strength and stability, but adding resistance bands to your backyard workout routine can take them to the next level. To incorporate resistance bands into your lateral walks, place the band above your ankles and stand with your feet shoulder-width apart. Take a step to the side, keeping the band taut and your knees bent.
Step your other foot towards the first one to complete one rep. As you walk, the bands will provide resistance against your movements. It makes the exercise more challenging and effective. This simple addition can add a new level of intensity to your backyard workout routine and help you achieve even greater results.
Band Pull Apart
One effective exercise that can be done using resistance bands is the Band Pull Apart. To do this exercise, stand with your feet shoulder-width apart and hold onto the resistance band in front of you with both hands. Keeping your arms straight, pull the band apart and back towards your chest, engaging your back muscles.
Repeat this motion for a few reps to strengthen your upper back and improve posture. This simple but effective exercise is a great addition to any backyard workout routine.
Standing Hip Extension
To incorporate resistance bands into your backyard workout routine standing hip extension, first find a sturdy object to anchor the band such as a fence or tree. Loop one end of the band around the anchor and the other end around your ankle. Stand with feet shoulder-width apart and place your hands on your hips.
Engage your core and extend your leg back while keeping it straight and squeezing your glutes. Hold at the top for a few seconds before lowering your leg back to the starting position. Repeat for desired reps and then switch legs. This exercise will help strengthen and tone your glutes, hips, and lower back.
Reverse Lunges
Exercising in park, start by securing the band around your thighs, just above the knee. Stand with your feet hip-width apart and take a step back with one foot into a lunge position. As you come back up, use the resistance band to add an extra challenge to your muscles. Make sure to keep your knee in line with your toes and your back straight.
Repeat on each leg for a total of 10-12 reps, and feel the burn in your glutes and thighs. With resistance bands, your backyard reverse lunges will become a full-body workout.
Banded Row
Incorporating resistance bands into your backyard workout routine can be a game changer for targeting your back muscles. Start by placing the resistance band around a sturdy object, such as a pole or tree, at waist height. Stand facing the object with your feet shoulder-width apart and knees bent.
Grab onto the resistance band with both hands, palms facing each other. Engage your core and pull the band towards your chest, squeezing your shoulder blades together.
Release the tension and repeat for 3 sets of 12-15 reps. Adding resistance bands can increase the intensity of your workout and help build a stronger, more defined back. Give it a try in your backyard and feel the burn!
Overhead Press
Not only do resistance bands provide added resistance for a more challenging workout, but they also engage different muscle groups and improve stability. Secure one end of the resistance band to a sturdy structure above you, such as a tree branch or fence. Hold onto the other end of the band with both hands and stand with your feet shoulder-width apart.
As you press the band upwards, focus on tightening your core and maintaining proper form. Lower the band back down and repeat for a full-body workout that targets your shoulders, arms, and core. Adding resistance bands to your overhead press not only adds variety to your routine but also helps to build strength and improve fitness.
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Discovering How to Incorporate Resistance Bands Into Your Backyard Workout Routine
Overall, incorporating resistance bands into your backyard workout routine is a convenient and effective way to build strength and tone your muscles. With the right exercises and proper form, you can achieve a full-body workout in the comfort of your own home. So, what are you waiting for?
Grab some resistance bands and start your backyard workout today! Stay active, stay healthy, and achieve your fitness goals.
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