You don’t need expensive fitness equipment for a quality strength training workout.
Studies have shown resistance bands are just as effective as weights when it comes to strengthening and toning muscles.
In fact, a 2011 study published in the Journal of Human Kinetics found no significant differences between those who exercised with elastic bands and those who used free weights like dumbbells.
Now Adidas-backed personal trainers Maddy and Alex Weaver, dubbed the ‘Soul Sisters’, have created their own resistance band routine for Daily Mail Online to show how you can have a gut-busting Monday morning workout in the comfort of your own home
Maddy and Alex Weaver are physical trainers who shared with Daily Mail Online their full body resistance workout
‘Resistance bands are a great bit of kit to add to your workouts, not only are they cheap but they are portable and easy to store away,’ they said
‘The band allows you to perform resistance based exercises without the use of weights, you can make the exercises easier or harder as you are in control of the resistance, making them super versatile for a range of fitness levels.’
The Soul Sisters’ regimen, made up of five workouts, includes the lateral pull out, the bicep curl, the tricep extension, the lateral shoulder raise, and the glute bridge.
1. The lateral pull out
The sisters’ routine includes five workouts done in 30 second intervals to repeat twice
The Soul Sisters start off their routine with the lateral pull out, which helps improve posture.
They provide tips for proper form which includes holding the resistance band in both hands, with your arms raised out in front of you, shoulder-width apart.
Then slowly move your hands out laterally to your sides without bending your elbows.
At full extension, squeeze your shoulder blades together.
Pause for a second, then bring your arms in until they’re shoulder-width apart.
Now repeat this exercise 10 to 12 times.
2. The bicep curl
All of their workouts require nothing more than a resistance band
This exercise helps tone your arms.
For this exercise, you should place the center of the resistance band under your feet and hold one end in each hand with your palms facing you.
Slowly bring your hands up to your hands up to your shoulders while squeezing your biceps.
Then bring your arms back down.
Make sure your elbows stay by your side.
3. The lateral shoulder raise
For this exercise you need to stand on the center of the resistance band and hold each end in both hands
This resistance exercise helps tone the shoulders.
To perform this workout, you need to place the center of the band under your feet and hold each end of it in both hands.
Make sure your palms facing your thighs.
Slowly bring your arms up laterally to the side. Make sure you don’t go above shoulder height.
Pause at the top for a second, then slowly return to the starting position.
4. The tricep extension
This resistance exercise can help get rid of the loose flesh or skin hanging from the undersides of your upper arms
This exercise is supposed to tone the bingo wings, the flabby bits of skin under the arm.
For this exercise, you must kneel on the center of the band and hold each end in each hand.
Extend your arms overhead and join your hands together.
While tightening your abdominal muscles and keeping your back straight, bend yours elbows back until they’re pointing to the ceiling.
Then straighten your arms back to starting position.
5. The glute bridge
This exercise is one of the most effective exercises to tone the glutes and the hamstrings
This resistance exercise tones the gluteus maximus.
For this exercise, you’re going to lie on your back with your knees bent, hip-width apart.
Place the band across your pelvis and press the ends of it into the floor by the side of your hips.
Now tighten your abs and squeeze your glutes while you bring your hips up to create a bridge.
Hold for one second at the top, then bring them back down to starting position.