No gym? No weights? No time? No problem!
You can find exercises bands of all shapes and sizes online (amazon, groupon, etc.) and the truth is, I have never met a band I didn’t like. Resistance bands, booty bands, therabands, whatever you want to call them; go online and get some!
Resistance bands can and should be bought in a variety pack. You can build strength and use greater resistance as you progress in your workouts, you can use minimal resistance for stability or core work and you can use different resistances for different movements/body parts.
Once your new bands arrive at your door, try these two exercises to improve your posture and core strength:
1. Squat + Band Row
Stand tall with feet hip width apart. Descend into a squat (as if to sit back in a chair) keeping your body weight in your heels, knees behind the toes. Keep your shoulders down, away from your ears as you enter the bottom of your squat, hands extended in front of you. Your core should be engaged to avoid pressure in the low back.
To stand, push through your heels, driving the hips forward, squeezing your glutes (butt muscles). Note: Your knees should stay aligned over your ankles, never allow your knees to buckle in toward each other as you stand up from a squat or seated position. Core should remain engaged.
After reaching the standing position, bend the elbow and row with the resistance band. Keep your shoulders down, away from your ears and squeeze your scapulas (shoulder blades) together.
Repeat 20 reps for 2-3 sets.
2. Core Anti-Rotation
Stand tall with feet hip width apart. Start by facing where the band is anchored. You should face the band by rotating your ribcage (or upper body), keeping your hips facing the front or square.
Before you rotate, make sure you are standing tall, squeeze your glutes (butt muscles) to keep hips stable, draw your belly button in towards your spine, keep your shoulders down away from your ears, arms extended straight in front of your body. Take a deep breath.
To rotate, keep your belly button drawn in, exhale and pull the band until your ribacge (upper body) is in line with your hips.
Repeat 20 times on each side for 2-3 sets.