Four Resistance Bands Exercises You Can Do in Your Apartment

Resistance bands exercises are an ideal way to get fit if you live in an apartment, as you can work out in a confined space comfortably. Typically, the bands are available in a number of colors and offer varying amounts of resistance. Usually, bands colored yellow provide the least amount of resistance followed by green, red, blue, black and silver bands, which normally offer the most resistance. For working out in a limited space, resistance bands can’t be beat. The following exercises using resistance bands can be executed in a minimum amount of time each day. Warm up, say, with some jumping jacks or a little running in place before you begin, and cool off from your exercise routine by doing some stretching to avoid injury.

#1 – Squats

For this exercise, stand on your selected band, placing both of your feet shoulder-width apart, and hold the band at shoulder level. Gradually squat down while holding the band at shoulder height and return to the starting position. Work up to about 10 repetitions.

#2 – Alternating Lying Chest Presses Using a Band

For this particular exercise, lie on your back and place the resistance band behind your upper back while holding onto the ends. Start by lifting one arm and stretching the band toward the ceiling. Return to the starting position before alternating and doing the same with the other arm. Continue to alternate each arm, lifting each toward the ceiling until you complete a set of about 10 repetitions.

#3 – Lateral Rows

Step on your resistance band and place your feet approximately hip-width apart. Grasp the ends of the band, holding them so your palms are facing one another. Your arms should rest at your sides and your elbows should be slightly bent. Lift both hands at the same time to the side, raising them approximately to shoulder height. Return to to the starting position. Work up to about 10 or 15 repetitions.

#4 – Lunges

Begin the lunge by standing with your feet, hip-width apart. With the left leg, step about 2 feet back, landing on the ball of your foot. Place the resistance band beneath your front (or right) foot while holding on to each end of the band. Keep your head and back straight as you perform the exercise, bending your right hip and moving your thigh as far down as you can, keeping it parallel with the floor. Make sure your body stays straight as you complete the exercise. Return to the starting position. Do five repetitions for each side, for a total of ten repetitions.

The above exercises do not take a great deal of time or space and provide a superior way to stay in shape. Bands can be purchased at several sites on the Internet and are quite affordable. If you want to gain muscular strength or increase your level of performance in other sports, resistance bands exercises are a good way for anyone who lives in an apartment to stay fit without needing a lot of space or time.