Long and Lean: Resistance Band Workout for Abs and Legs
A complete resistance band workout that targets your core, legs, and upper body for a long, lean physique. This routine combines resistance training with proper form to maximize results while minimizing strain.
Equipment Needed
- Resistance bands with handles
- Ankle straps (used as handle grips)
- Exercise mat
- Water bottle
Workout Overview
This comprehensive workout includes three sets of each exercise, focusing on proper form and controlled movements. The routine targets multiple muscle groups while emphasizing core engagement throughout.
The Workout
1. Resisted Planks (3 sets of 10-second holds)
Position the resistance band across your lower back while in plank position. Keep your elbows directly under your shoulders and engage your core by drawing your belly button to your spine. Hold for 10 seconds, focusing on maintaining proper alignment.
2. Resisted Push-ups (3 sets of 10 reps)
With the band positioned across your mid to upper back, perform push-ups either from your knees or toes. The band adds resistance, making each push-up more challenging and effective for building upper body strength.
3. Resistance Band Squats (3 sets of 10 reps)
Using the bands with handles at mid-tower height, perform squats with arms extended. The bands create buoyancy that challenges your balance and core. Perform regular squats, then positive emphasis (quick down, slow up), followed by negative emphasis (slow down, quick up).
4. Deadlifts with Resistance (10 reps)
With a slight bend in the knees, hinge at the hips while keeping your back flat and core engaged. The resistance band provides tension as you stand up, targeting your hamstrings and glutes.
5. Plie Squats with High Rows (10 reps)
Position your feet wide with toes pointed outward. Perform a deep plie squat while pulling the bands back into a high row. Alternate between standard rows and hold backs, focusing on both positive and negative movements.
6. Oblique Twists (continuous reps)
Hold both handles together and rotate from side to side, bringing your elbow to your hip. Keep your lower body stable while your upper body twists, targeting the obliques.
7. Resistance Band Lunges (multiple sets)
Perform lunges with resistance, ensuring your front knee doesn't cross over your toes. The resistance bands help with balance while adding tension. Include both standard lunges and tempo variations for maximum benefit.
8. Bicycle Crunches (finish)
End the workout with bicycle crunches, bringing opposite elbow to opposite knee while extending the other leg. Maintain core engagement throughout the movement.
Workout Tips
- Keep your core engaged throughout each exercise
- Breathe deeply and consistently
- Adjust the resistance to your fitness level
- Focus on form rather than speed
- Push through barriers but listen to your body
Benefits of This Workout
This long and lean workout effectively targets multiple muscle groups while emphasizing core strength. The resistance bands add variable tension that challenges your muscles in different ways than traditional weights, promoting lean muscle development and improved stability.
The combination of resistance training with proper form helps to strengthen and lengthen muscles, creating that coveted long, lean physique. Regular practice of this routine will improve posture, increase muscle definition, and enhance overall body awareness.
