Sit ups are a multi-muscle exercise that work the abdominals as well as other muscles groups, including chest, hip flexors, lower back and neck.
This variation of sit ps, the Bands Sit Up, takes things up a notch with added resistance bands (optional) that make you work a little harder, and in turn help you burn more calories and increase the effectiveness of the sit up as you increase the strength of your midsection.
2. Exercise Your Quads (from home)
The leg extension, or knee extension, is a type of exercise for strengthening your quadriceps, which are in the front of your upper legs.
Knee extensions are typically done on a leg extension machine at a gym, but now they can be done from home. You sit on the exercise ball with your foot positioned inside the resistance band, then you use your quads to repeatedly extend your knees and lift your lower legs.
As a group, the quads are the biggest muscle in the human body. The purpose of this muscle group is to extend your knees.
Strong quads are important for walking, squatting, and good posture.
3. Strengthen and Stretch Your Lats
The lat muscles are the large V-shaped muscles that connect your arms to your vertebral column. They help protect and stabilize your spine while providing shoulder and back strength.
Your lats also help with shoulder and arm movement and support good posture. Strengthening and stretching your lats is essential in building upper-body strength, improving range of motion, and preventing injury.
Reverse Fly's using resistance bands is a great exercise you can incorporate into your daily or weekly exercise routine.
4. Get the Benefits of Exercising Your Triceps
The tricep muscles run from your shoulder, down the back of your arm, to your elbow joint. These muscles are called triceps because the muscle group consists of three heads: the long head, the lateral head and the medial head.
The triceps help stabilize your shoulder joint and they act as an extensor of the elbow and shoulder. As your triceps become stronger with these exercises, the strength and stability of your shoulders and elbows increase. The functionality, flexibility and range of motion of your arm increases the more you work and strengthen these muscles.
5. Shoulder Press Exercise
The shoulder press works several muscles of the upper body and offers a host of benefits that improve daily functioning. No more dumbbells, barbells, kettlebells or machines needed - just use resistance bands!
To execute sit on the ball with your feet in front of you. With the resistance bands attached to the base, straighten your back, stabilize your abdomen then press the bands overhead by extending your arms. Slowly return to the starting position.
6. Bent over rows targets your back and more
Bent over rows is an exercise that targets middle back / lats and also involves abs and biceps.
The bent-over row (and any back exercises, for that matter) are important to incorporate into your strength routine to maintain the balance of strength between the back and front of your body.
7. Exercise Your Glutes for a Stronger Butt
You can easily build a stronger butt by doing exercises and activities that target all the muscles in your glutes.
Your glutes are made up of three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus.
The key to firm glutes is to hit all of these muscles from different angles and with a variety of exercises and cardio activities. You can't always change the shape of your glutes, but you can make them firmer and stronger with the right exercises.
8. Work Out Your Hamstrings
When it’s time to put on your favorite pair of skinny jeans or when swimsuit season rolls around, the backs of your thighs creep to the front of your mind. Exercising your hamstrings -- the group of three muscles stretching from your buttocks to your knees -- can tone this potentially problematic area
Aesthetics aside, strong and flexible hamstrings play an important role in movement efficiency and injury prevention.
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