Written with love, by Rebecca Fisher
Hello Ms. Bride-to-be!
How's that bridal prep/training coming along? I'm thrilled to announce that I am officially Mrs. Fisher as of a week ago! Woohoo! We are off packing for the start of our honeymoon adventure of a lifetime! But before I step on that plane, I wanted to check in and share some quick tips to keeping tight, as you get closer to your wedding date and start indulging in those celebrations you so deserve!
Time will rapidly speed up, if it hasn't already, so if you don't have a moment to hit the gym, do not worry! Pick up a resistance band or two! You can find them at Marshall's, TJ Maxx or any sporting goods store. These inexpensive rubber bands will be a great item to take with you on your honeymoon or for any time that you need a portable gym! And if you already have some resistance bands stuffed away in your closet somewhere, be sure to check them out prior to using. Worn out bands can cause injuries.
I love that these bands are highly effective in body sculpting without the use of dumbbells. Research has found that "you get the same muscle activation with elastic resistance as you do with free weights." (Phil Page, PhD, CSCS, Director of Research and Education for Theraband and author of "Strength Band Training.")
These bands are really useful in mimicking our natural range of movement (how you move in daily life), which is unique to exercise resistance bands compared to free weights.
Give these bands a try to maximize your training time.
Simple try 2-3 sets with 10-15 reps of each exercise. Or combine the below exercised in a rapid-paced circuit to achieve a cardiovascular AND musculoskeletal workout, all in one! Just perform each exercise at a rapid pace for 1/2 minute each, with 10 seconds of rest in between.
1. Resistance Band Squat
This exercise works your glutes and quads.
Stand with your feet at hip distance apart. With the band beneath your feet and holding each end of the band, bend your elbows, holding them into the sides of your body and raising the ends of the bands in front of your shoulders.
Lower into a squat, bringing your thighs parallel to the floor. Keep your knees behind your toes, as if you are sitting down on a chair.
Next, rise, up slowly and lift your right leg to the side, pressing against the band. Place your foot back down and repeat. Switch legs.
2. Donkey Kick Backs
This one is my favorite!
Tie the ends of the band together to make a circle and loop it around your knees. Kneel on the floor and place your hands on the floor beneath your shoulders. Keep your head aligned with your spine.
Lift your right knee, keeping your foot prone, with the heel pushing flat into the sky. Raise your knee until it is in a straight line with your hip and squeeze your glutes.
Lower your knee and repeat. Switch knees after your set is complete.
3. Push Ups with the Band
Place your body in a push-up position with your hands beneath your shoulders. Place the band across the wide part of your back with each end under each hand. The band should be stretched but not uncomfortable. Do not sag your lower back, and keep your head in a neutral position. Opt out of the band and work on push-ups first before using the band, if necessary.
Tighten your abs and glutes as you bend your arms and lower your body down to the floor. Stop before you touch the ground and press through your hand to extend back to the starting position.
Remember, there are so many great resources to find more band exercises. Use YouTube or Instagram for more videos and tips on using resistance bands in creative ways, in order to mix up your workouts! And make that time count!