6 Resistance Bands Workouts for Busy Parents to Maximize Your Fitness Routine

Yes, we all know we “should” exercise, but that doesn’t mean it’s easy to make it happen in real life. Gratefully, there are ways we can make fitness simpler, even as busy parents. One way is to include resistance bands workouts in our fitness routine. Fitness bands have many benefits that are ideal for workouts for busy parents.

Whether you have time to make it to the gym or only a few minutes to simply move at home, resistance bands are a really effective workout. They don’t require the same space to store or high cost as some other exercise equipment. They’re versatile, allowing you to get a full body workout. The Littles can join in these kid-friendly workouts too. PLUS, resistance bands have the added benefit of being lightweight (anyone else accidentally bumped a kid while exercising!? Ack!) So today, Sancket Kamdar, a certified weightlifting coach shares 6 resistance bands workouts for busy parents that you can add to your fitness routine to help you get the most out of those minutes.

IMPORTANT: The information is this article is for educational purposes only. Please consult with your personal physician before beginning any exercise program. Lovin’ Life with Littles is not connected with the other websites linked in this article and may not endorse everything on their platforms. This general information is not intended to replace your healthcare professional.

This is a guest post by Sancket Kamdar.

Resistance Bands Make Great Workouts

After the advent of the global pandemic, our lives have completely changed. Going out of the house is kept to the minimum, so going to the gym has been out of the question.

But that doesn’t mean you’ve given up on your fitness goals, right?

Grab this Fitness Goal-Setting Worksheet and the accompanying free printable Fitness Tracker to help you follow-through with your fitness goals.

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Most people have started following their own workout routines, similar to what they did at the gym. When you think of your gym fitness routine, you must think that dumbbells, barbells, and exercise machines are indispensable.

But at home, you might try to keep your workouts more simplified. While you may or may not have these workout equipment and accessories at home, there’s one more important workout gear that you should be looking at — pull up resistance bands.

You can do a great deal with a resistance band. This piece of stretchy fabric is almost a must-have in your home gym room. It occupies less space as compared to dumbbells and barbells, and you can do a variety of workouts with it. Resistance band workouts not only help you increase stamina but also will help you build back strength and flexibility. Both kids and adults can benefit from building muscle strength.

Here are a few resistance band workouts that you can add to your workout routine:

Upper Body Resistance Bands Workouts

1. Bicep Curl

This exercise targets: biceps and core muscles.

How to do one rep:

• Place your feet hip-width apart, and stand on the resistance band.
• Hold one end of the resistance band in each hand with a proper grip.
• Curl your hands up towards your shoulders, squeezing your biceps, with your elbows tucked to the sides of your body.
• Lower your hands back.

Important tip:

You should move the resistance band slowly and steadily, without any sudden moments.

2. Resistance Band Row

This exercise targets: back muscles and to an extent, core muscles.

How to do one rep:

• Sit on the fitness mat with your legs in front of you.
• Hold the handles of the resistance band with each hand, and place the center of the band around the soles of your shoes.
• Sit with your back straight. You should be holding the handles of the resistance band with your elbows adjacent to your side.
• Pull the band back till your elbows are behind you. Slowly release and repeat.

Important tip:

Keep your core engaged during this exercise.

Lower Body Resistance Bands Workouts

1. Glute Bridge

This exercise targets: glutes

How to do one rep:

• Lie on your band with your knees bent, and your hands by your side. Your feet should be flat on the floor at a hip-width distance.
• Loop a resistance band across your thighs, just above your knees.
• Squeeze your glutes and keep your core tight.
•  Push your heels to lift your glutes a few inches off the ground so that your body forms a straight line from your shoulder to your knees.
• After holding the position for a second, slowly lower your knees back to the starting position and breathe out.

Important tip:

Make sure you maintain tension in the resistance band so that your knees stay strong during this exercise.

2. Front Squat

This exercise targets: glutes, thigh muscles, and calves to an extent

How to do one rep:

• Stand on the band with your feet slightly further apart than hip-width.
• Hold the resistance band handle in each hand and bring the top of the band over your shoulders.
• Squat straight down, chest up, and press your knees outwards.
• Come back to the starting position.

Important tip:

If your band is too long for you, secure it by crossing your arms at your chest.

Core Resistance Bands Workouts

1. Knee Pull

This exercise targets: core and glutes.

How to do one rep:

• Lie on the fitness mat on your stomach with arms straight while balancing your hands and toes in a push-up position.
• The center of the resistance band should be wrapped around the sole of the right foot, and you should be holding one end of the band in each band with palms flat.
• Pull your knee towards the chest, and then press your heel back to get to the push up position.

Important tip: Keep your core engaged during the exercise, otherwise it might strain your lower back.

2. Side V

This exercise targets: oblique ab muscles

How to do one rep:

• Lie on the right side of the floor with legs together, with the center of the band wrapped around the soles of the feet. The ends of the resistance band should be in your left hand.
• Extend the right arm on the floor in front of you at shoulder level with palm flat on the floor and bring the left hand in front of the thighs.
• Bend your left elbow behind you at shoulder level as you lift your upper body and legs as high as possible off the floor, balancing on the right hip, lower to start.

Important tip: Make sure you do each move carefully, without straining your back. Here, quality is more important than quantity of reps.

These stretchy bands provide constant tension to muscles to help stimulate their activation. Plus, they’re also great for growth and strength training. These bands are also great for users who might suffer from injuries that prevent them from working out with more traditional methods like lifting weights and working out on fitness machines.

Finding what works for you to exercise during busy parenting stages is so beneficial for you and your kids. What’s working right now for you? Will you try these resistance bands workouts? Share in the comments!

Guest blogger Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding  entrepreneurs on running and growing a business, based on his experience.

Want more about fitness for parents?

• How to Set Fitness Goals as a Busy Parent
• 10 Exercise Hacks for Busy Moms
• Top 3 Self-Care Myths Debunked, with 3 High Bang for Your Buck Self-Care Ideas

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