What Are the Best Resistance Band Exercises to Lose Fat?
Did you know that you don’t need heavy weights or unwieldy equipment to burn fat? You can burn fat just as easily at home by using resistance bands. These bands are easy to carry with you and convenient enough to use almost anywhere. Let’s face it, carrying dumbbells with you is not exactly practical.
As a bonus, they’re some of the cheapest exercise equipment you can buy, and, yes, they’re amazingly effective. The tone, build muscle and burn fat, and they’re so easy to use that almost anyone can use them.
But why do they work and what are some of the best resistance band exercises to lose fat? Let’s take a look.
Why Resistance Bands Work
The age-old debate is whether cardio or resistance training is better for weight loss. Experts recommend that you do both, but that resistance training is best to burn fat.
You’ll probably burn more calories doing cardio, but resistance training causes the afterburn effect during which you’ll burn calories for longer. The problem is that cardio is far more convenient and resistance training usually requires that you have some form of weight nearby. That’s where resistance bands come in. Moreover, your effective resistance band workout can last only 15 minutes.
By using resistance bands, you build muscle easily and conveniently. That in turn boosts your metabolic rate. This increases the number of calories your body burns every day. And you know what that means, right? Yes, it means you burn more fat. Not only does resistance training build muscle, but it also preserves muscle during weight loss. This means you’ll keep muscle if you’re on a strict diet. It’s the best of both worlds.
Apart from burning fat, resistance training also has other benefits that increase overall health. These are:
- It relieves stress. Research shows that resistance training reduces cortisol levels in as little as two weeks.
- It helps you sleep. Resistance training tires your muscles and the drop in cortisol makes you sleep better.
- It promotes good bone health. It can reduce the risk of Arthritis and Osteoporosis.
- It can also help treat and reduce the risk of t other diseases like Heart Disease, Diabetes, High Blood Pressure, and Depression.
Now that you’ve seen the benefits of resistance training, you’ll appreciate why resistance bands can be a huge investment in your health. Now, let’s look at some of the best resistance band exercises to lose fat.
The Best Resistance Band Exercises to Lose Fat?
These are some of the best resistance band exercises to lose fat and it’s worth your while to incorporate them into your exercise routine. With these resistance band exercises, you’ll focus on larger muscle groups. Building large muscle groups create more lean mass and burns more fat.
This dynamic strength resistance band exercise is one of the best exercises you can do to lose fat. It requires several muscles in your upper and lower body to work together. Add to that squats burn a lot of calories and it’s a win.
For banded thrusts, stand with your feet shoulder-width apart with one end of the resistance band behind your neck and the other underneath your feet. When your body moves down, brace your core, and moves your hips back until your thighs are parallel to the floor. Push through your feet to return to the standing position.
Banded Hip Thrusts
Like squats, hip thrusts work several large muscle groups that include your glutes, hamstrings, core, lower back, abdominals, and obliques. It helps you to strengthen your core, glutes, and lower back which makes you more stable and, yes, it burns a lot of calories.
For banded hip thrusts, lie on the floor with your knees bent. Place one part of the band underneath your feet and the other around your body just below your hips. Push through your heels to lift your hips from the ground to let your body form a diagonal from your shoulders to your knees. Squeeze your glutes at the top and lower your body to the ground, repeating the process
Banded Split Squats
Did you know that squats are a complete leg workout? They sure pack a punch. Together with normal banded squats, banded split squats make you stronger for everyday activities.
For this exercise, stand with your feet shoulder-width apart. Place one end of the resistance bands underneath your feet and the other looped around your neck. Take a big step forward and lower your body until your thigh on your leading leg is parallel to the ground. Push off from your leading leg’s heel to return to standing and step back until your feet are inline again. Repeat this process with the other leg.
Focused on your abdomen and core, bicycle crunches are the perfect exercise to lose fat and build muscle. If you want six-pack abs, this is definitely the way to go.
To do these, wrap the resistance band around a pole of other secure structure and also around your feet. Lie on your back and lift up your upper body with your hands behind your head and elbows up. Kick one leg out and then pull the other in while rotating your torso and bringing your elbows to the opposite knees.
Push-ups are an excellent exercise to lose fat, work your chest, shoulders, triceps, and abdominals. They are a fast and effective way to build upper body strength. When you add resistance bands it makes it even better.
For these push-ups, lie down in a push-up position and loop both sides of the resistance band behind your back, and hold an end in each hand on the floor a little more than shoulder-width apart. Bend your elbows and lower your body to the floor. Once at the bottom, extend your elbows and push through your chest to lift your body off the ground.
Leg lifts are a staple of leg strengthening resistance band exercises. They are highly effective at strengthening and building your hamstring, glutes, and lower abdomen.
For these, place the resistance band around your ankles and take up a push up position with your hands just more than shoulder-width apart. Slowly lift one heel off the ground, keeping your back straight, and keep your foot at the top for 10 to 15 seconds. Lower your foot and repeat with the other.
Get To It
There you have it. Some of the best resistance band exercises to lose fat you can do. The only thing that’s left to do is to get started. Your body and your scale will thank you for it.