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Last week we spoke about how to improve key muscle group which are essential for making daily task easier. Today we will be diving into the exercises that can be performed to improve these key muscle groups and a step-by-step guide on how to perform these exercises.

We already know that resistance bands are a great way to work on your strength without needing a lot of equipment, so here are four simple but effective exercises to target your chest, back, legs, and core muscles, using resistance bands.

1. For Back Strength

Exercise: Band Pull-Apart

Muscles Targeted: Upper Back, Shoulders

Steps:

• Grab the Band: Stand with feet shoulder-width apart. Hold the resistance band in front of you at chest height, with your hands a little wider than your shoulders.
• Pull Apart: Pull the band apart by moving your hands outward, squeezing your shoulder blades together. Keep your arms straight.
• Return to Start: Slowly bring your hands back together.
• Repeat: Do 3 sets of 12-15 reps.

Tips: Focus on using your back muscles to pull the band, not just your arms. Keep the movement smooth and steady.

2. For Leg Strength

Exercise: Resistance Band Squats

Muscles Targeted: Thighs, Hamstrings, Glutes

Steps:

• Step on the Band: Stand on the middle of the resistance band with your feet shoulder-width apart. Hold the handles or ends of the band at shoulder height.
• Squat Down: Lower into a squat by bending at your hips and knees, keeping your chest up and your back straight. The band should stretch as you lower yourself.
• Stand Up: Push through your heels to stand back up. The resistance band adds extra challenge as you rise.
• Repeat: Do 3 sets of 12-15 reps.

Tips: Make sure your knees don’t collapse inward. Keep your core engaged for better balance.

3. For Core Strength

Exercise: Standing Band Abduction

Muscles Targeted: Outer Thighs, Obliques, Glutes

Steps:

• Secure the Band: Attach one end of the resistance band to something sturdy at ankle height and loop the other end around your right ankle.
• Get Ready: Stand with your feet shoulder-width apart, with your banded leg closest to the anchor. Shift your weight onto your left leg.
• Lift Your Leg: Slowly lift your right leg out to the side, away from your body, against the band’s resistance. Keep your leg straight.
• Return to Start: Slowly lower your leg back to the starting position.
• Repeat: Do 3 sets of 10-12 reps on each side.

Tips: Keep your core tight and avoid leaning to the side. The movement should be slow and controlled.

4. Chest Strength

Exercise: Band Chest Press

Muscles Targeted: Pectorals (Chest), Triceps, Shoulders

Steps:

• Anchor the Band: Secure the resistance band at chest height around a sturdy object.
• Position Yourself: Stand with your back to the anchor point, holding the handles or ends of the band. Step forward until there’s tension in the band, feet shoulder-width apart.
• Press the Band: With elbows bent at 90 degrees, push the band forward until your arms are fully extended in front of you, palms facing down.
• Return to Start: Slowly bring your arms back to the starting position.
• Repeat: Perform 3 sets of 10-12 repetitions.

Tips: Keep your movements controlled and focus on engaging your chest muscles as you press forward.

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