The Best 6 Banded Back Exercises for Women
Resistance bands are an important accessory in strength enhancing exercises. They are available at Ula in different lengths, sizes, and resistance levels. They are also very portable and can be used in the gym, at home, or even in the office. The resistance levels vary from easily stretchable to heavy-duty resistance.
There are different types of bands, and they include loop bands, tube bands with handles, and therapy bands, all of which can be bought at Ula movement. In case you are not sure of the type that is suitable for your needs, consult with your trainers.
The choice will be influenced by your level of fitness and your workout plan.
Most people tend to forget their backs because they cannot see what is going on there.
A strong back, however, offers better support and allows you to stand for long hours.
A strong back gives you a good posture even as you are ageing and makes it easier for your body to tolerate other workouts such as bench presses. The stability of your shoulder joints is also primarily determined by the muscles in the middle and upper back.
Strong shoulders will give you the resistance to lifting heavy weights without feeling fatigued.
Back workouts are best done with resistance bands because they offer extra resistance for the best results. The resistance bands are used in place of the heavy work out equipment used for back workouts. Most people develop back complications as they age hence the need for back exercises, whose main aim is to strengthen the back. With time, your back gains strength, and you can handle heavier bands.
It is essential to note that you will need to check out your resistance bands for wear and tear before commencing the exercises.
The following are workouts that you can do using resistance bands and which will ensure your back remains healthy for the longest time.
1. Bent-Over Row
Get your low resistance band and start with the intention of increasing the strength of the loop as you move forward. The band provides the resistance and also allows you to go through the motions without having to bear the heavyweights of the workout machinery.
For this workout, you first place your resistance band under your feet, such that you are stepping on it. Make sure it is in the middle of your feet, then hold each end with the respective hands. Bend your knees slightly while ensuring your back is not rounded.
Push your back to allow you to pull the band up simultaneously towards your chest. Hold that position for some seconds before slowly returning to the original position. Repeat this around ten times before taking a break.
2. Glute Bridge
For this exercise, you are required to tie the resistance band around your legs,
slightly above the knees. You should then lie down on your back face up. Your feet should remain on the floor while your knees are bent at a 90-degree angle.
From that position, start raising your knees until your knees, hips, and shoulders are in a straight line. While at it, contract your glutes throughout the whole movement. Repeat around 15 times before taking a break.
3. Lateral Band Walk
This workout is also referred to as the resisted side-stepping. The lateral band walk is an essential exercise for improving the stability of the knee joint and the lower part of the back. It is mostly used as a warm-up exercise since it prepares the muscles for further stretching.
You will first need to get the right size of loops and wear it on both legs, slightly above the ankle. Put your legs apart such that the band is stretched out. With your knees and back in a slightly bent position, step to one side, and make sure to stretch the band as far as possible. Return to the original position and repeat the movement in the opposite direction. Repeat this movement around 20 times that is ten on each side.
4. Band Pull-Apart
As the name suggests, pull-apart involves pulling a resistance band apart, beyond arm’s length. The work out is aimed at strengthening your mid-back.
With your Ula loop at hand, you should first position your feet at shoulder-width distance apart. Hold the resistance band in with each hand and pull until the hands are at their maximum length. Your elbows should be in a straight position. Bring your arms together in a way that they are stretched out to the front and push them out once again. Your shoulders should not shrug at any point in time. While at the stretched position, you should hold for about 4 seconds before relaxing. You can do up to ten repetitions, and increase the strength of the resistance bands as your muscles get used.
5. Resistance band chest press
For this exercise, you will need a resistance band with handles, and a wall with hooks or a place you can loop the band. Hold the handles with the respective hands and stretch out your arms to the side while bending your elbows at 90 degrees. Move forward such that there is tension on the resistance band, then stop when you feel that the tension is enough. Position one foot slightly in front, and start bringing your arms towards the centre until they meet in front of your chest. Return your arm to the original position, and count that as one rep. Do around 15 reps, though you can increase with time.
6. Resistance Band Glute Kickback
For this workout, you need to attach your Ula resistance loop to the ankle of one foot and the arch of the other foot, while you are kneeling. Lift the leg that has the loop on the arch and stretch it out behind, until it is straight, or as far it can go. Bring it back to position slowly and consider that one rep. Repeat around ten reps, then switch to the other foot and do ten reps. You can increase the number of reps and the resistance band strength with time.
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