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    Transform Your Legs With This 20-Minute Home Workout

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    It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

    At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

    20-Minute Resistance Band Workout

    Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves

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    Warm-Up

    50 reps x Knee-Banded Squats with Abduction

    Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

    Exercise 1

    1/  Knee-Banded Kickbacks (4 x 15 each leg)

    Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

    2/ Knee-Banded Side Abduction (4 x 15 each leg)

    Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

    READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    Exercise 2

    1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

    Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

     2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

    Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

    Exercise 3

    4 x 20 reps Dumbbell Lying Leg Curls

    Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

    Exercise 4

    1/ Sumo Deadlifts (4 x 15 reps)

    Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

    2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

    Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

    READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

    Finisher

    Knee-Banded Double Pulse Sumo Squats

    Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B). More

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      Use These 5 Resistance Band Moves To Ease Knee Pain

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      Niggling knee pain can make it hard to keep up your exercise habit, even if you aren’t running marathons. These resistance band knee exercises could help. They strengthen the joint so your knees can cope better with the demands of your workouts.

      Where does knee pain from exercise come from?

      You don’t need to be a long-distance runner to suffer from knee pain. It can show up during squats and lunges or even just climbing the stairs. And it’s hard to ignore. Typically, knee pain from exercise occurs when the muscles and joints are overused, leading to pain either during or after the workout. You’re not alone: one estimate is that about 25% of adults experience knee pain. Among women, the number is higher and affects around 30% of female runners and is called runner’s knee.

      How to ease knee pain

      Often, strengthening the surrounding leg muscles can help take pressure off your knees. But the trick is not to do more squats and lunges, but rather to target the smaller, stabilising leg muscles with small, precise movements. Hayley Schuter, a physiotherapist at HSPhysio in Cape Town, often prescribes these five strength exercises to patients suffering from knee pain. Bonus: All you need is a light, stretchy resistance band and something sturdy to attach it to. 

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      How these resistance band knee exercises work

      While these moves may not look as impressive or torch as many kilojoules as, say, a box jump, you’ll feel the burn as you isolate those smaller muscles. And the stronger they become, the better your box jumps, squats and other big movements will be. Perform each of these moves until fatigue – you should feel a slight exercise burn, but not pain – then move on to the next. Do two to three rounds in total.

      A dose of common sense: If you’re suffering from debilitating pain or have recently injured yourself, skip the online workouts and head directly to your physio – there could be something more serious at play. 

      1. Standing Knee Extension

      Tie a loop in your band. Close it in the door or tie it around a sturdy chair or table leg.

      Step into the band at knee height and move back to create resistance in the band, causing your knee to bend.

      With a slow and controlled movement, straighten your knee into the band, then bend back to start.

      2. Clam

      “This is a nice exercise for people who have pain with standing exercises, like squats,” says Schuter.

      Lie on your side with knees bent and the band looped around your knees.

      Without rolling back, lift your top knee up into the band.

      READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      3. Lying Knee Extension

      Another good one if you feel pain during standing exercises.

      Lie on your back, band looped under one foot with the knee bent, holding the ends in your hands.

      Straighten your knee as you press the band upwards.

      4. Sumo Side Walks

      Tie the band around your knees and stand in a mini squat position, legs close together.

      Walk sideways, then reverse back to start.

      “You can vary this one by taking a few steps to the one side then coming back or walking forward and back in the mini squat position,” says Schuter. “When you get stronger, progress by putting the elastic around your ankles.”

      5. Standing Adduction

      “Most knee exercises concentrate on strengthening the outer leg muscles and this one balances it out,” says Schuter.

      Tie one end of the band to a sturdy chair or table leg and the other end around your ankle.

      Walk out to get enough resistance from the band and hold on to something for balance.

      Start with feet apart, pulling your banded foot in towards your other foot.

      As you get stronger, progress to kick your banded foot past your other foot.

      READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

      Watch one of our WH staffers perform the moves:

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      A Quick Resistance Band Arm Workout You Can Do At Home

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      No dumbbells? No problem. It’s totally possible to strengthen and sculpt your arms at home without owning a set of free weights. All you need is a resistance band.

      I’ve created this quick resistance band arm workout using five exercises that are good for all fitness levels. The goal of this workout is to build muscle endurance in your upper body, specifically your triceps, biceps and back. So grab a mini loop and snap to it!

      Time: 5 minutes

      Equipment: Resistance band

      Good for: Arms, upper body

      Instructions: For each move, complete 15 to 30 reps (but no more than 30) or do as many reps as possible in 30 to 45 seconds, then immediately continue to the next exercise. Complete three to five rounds total.

      1. Lateral Lunge To Cross-Body Row

      How to: Stand with your feet slightly wider than shoulder distance apart. Wrap a resistance band around your left foot and hold the other end in your right hand. Bend your left knee and lean into your left side, bringing your right hand down toward your left foot. Then stand up straight, bend your right elbow and bring your hand toward the right side of your chest. 

      That’s one rep. Complete all reps on one side before switching to the other.

      READ MORE: This Dynamic Warm-Up Will Help You Prep For Your Best Workout Yet

      2. Side Plank Row

      How to: Get into a side plank position, with your left forearm on the ground and your ankles stacked on top of each other. Your body should form a straight line from head to foot. Hold a resistance band in between your hands. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height. 

      That’s one rep. Complete all reps on one side before switching to the other.

      3. Plank Row

      How to: Get into a high plank position, with your shoulders stacked over your wrists. Loop one end of a resistance band around your left thumb and hold the other end in your right hand. Keeping your core tight and hips stable, pull your right hand to your shoulder. Slowly lower back down. 

      That’s one rep. Complete all reps on one side before moving on to the next.

      4. Seated Single-Arm Row

      How to: Sit up straight, with your legs extended and feet flexed. Wrap a resistance band around your left foot and hold the other end with your left hand. Keeping your legs and torso stable, pull the band backwards until your hand reaches the left side of your body. Return to start. 

      That’s one rep. Complete all reps on one side before switching to the other.

      READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere

      5. Bent Over Row

      How to: Stand with your feet hip-width apart, hinging forward at your hips and knees slightly bent. Wrap one end of a resistance band around your left foot and hold the other end in your left hand. Keeping your body stable, pull the resistance band up until your left hand nearly reaches the left side of your body. Slowly return to start. 

      That’s one rep. Complete all reps on one side before switching to the other.

      This article was originally published on www.womenshealthmag.com  More

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      This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

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      A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

      It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

      HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

      You’ll need: A resistance band.

      Mycore Hevia Resistance Band

      These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

      Reebok Lux Strappy Sports Bra

      Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

      Reebok Lux High-Waisted Leggings

      A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

      The Joint-Friendly Lower Body Workout

      Standing lateral lifts

      12 reps per side

      Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

      Bodyweight squat

      12 reps

      Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

      Donkey kickbacks

      12 reps per side

      Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

      Curtsey squats

      15 reps per side, alternating

      Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

      Single-leg resistance deadlift

      15 reps per leg

      Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

      Bicycle crunch

      12 reps per side, alternating

      Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

      Clam Shells

      12 reps per side

      Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

      Downward-Facing Dog straight-legged kickbacks

      Do 12 reps per leg

      Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

      Core crunches

      Do 20 reps

      Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

      Single-leg bridge

      12 reps per leg

      Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

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      Tone Up The Fun Way With This Strength And Cardio Dance Workout

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      The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      How It Works

      Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

      Cardio warm-up

      Pump up the volume and follow along with Botle… 

      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

      For the next workout, you’ll need: A stability ball and a resistance band

      The Cardio Dance Workout

      1. Lateral Raises

      Reps: 8-25

      Sets: 2-3

      Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

      2. Overhead Tricep Extensions

      Reps: 4

      Sets: 2

      Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      3. Stability Ball Plank With Single Leg Lift

      Reps: 10-12

      Sets: 3

      Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

      Watch Botle perform the moves: 

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