To reduce the risk of the spread of the COVID-19, we were advised to stay home while classroom learning has moved into online learning, it is essential to stay healthy and keep active by doing some workouts.
We hope you all can enjoy the fun of exercising, which can also help to boost our immune system, and the P.E. Section prepared some simple exercises that we all can do at home.
Let’s get started with simple home exercises by “Elastic Training Band”
Elastic training bands are increasingly popular as a tool for exercises and are often used for rehabilitation. The bands are versatile fitness tools for building strength, motility, and stability. In addition, the bands are lightweight, inexpensive that can be used anywhere anytime.
There are different types of elastic training bands, and flat bands are the most common type. It is made of synthetic fibre or rubber. Bands are divided into a different range of resistance, the lighter resistance is more suitable for beginners.
Elastic training band offers many benefits:
– Improve muscle strength and stretching
– Ideal for rehabilitation: physiotherapy
– Versatile usage: able to perform the movement in vertical, horizontal, or sideways.
– Tailor the workout to your needs: train all fitness aspects including speed, endurance, strength, flexibility, coordination, balance and much more
– Less chance of injury: the bands reduce joints compression compared to weight machines, it helps to prevent injuries on the joints in the long term.
Let’s demonstrate some exercises using an elastic band. We highly recommended for you to try them at home.
Exercise 1: Front squat
- Stand on the band with your feet slightly wider than shoulder-width.
- Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.
- Lower as if you’re sitting down on a chair. Keep your chest up, abs firm, and feet flat.
- Rise back up to the starting position.
- Repeat for 15–20 reps.
Exercise 2: Standing adduction
- Anchor a loop band at ankle height to a support and stand with your right side facing the support, wrapping the free end around your right (outer) ankle.
- Stand perpendicular to the band and step away from the support to create some tension.
- From a wide stance, get into a quarter squat.
- Pull your right leg in toward your left, working against the resistance.
- Slowly return to the starting position.
- Repeat for 15-20 reps before switching sides.
Exercise 3: Clamshell
- Loop a band around your legs just above your knees.
- Lie on your side with your hips and knees flexed to 90 degrees.
- Keeping your feet together, pull your knees away from each other while contracting your glutes for 2–3 seconds.
- Slowly return to the starting position.
- Repeat, aiming for 15-20 reps.
Exercise 4: Plantar flexion
- Sit on the floor with one leg straight out in front of you, one bent.
- Hold both ends of a resistance band, wrapping the middle around the ball of your foot.
- Sit up straight and flex your foot forward by pointing your toes away from you.
- In a controlled movement, bring your toes back up, flexing them toward your knee as far as it’s comfortable.
- Slowly return to the starting position.
- Repeat for 15–20 reps.
Exercise 5: Lateral band walk
- Step into a loop band or tie a therapy band around your lower legs, just above your ankles.
- Place your feet shoulder-width apart to create tension on the band.
- Start in a half-squat position.
- Shift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut.
- Take 15-20 steps before heading back the other way.
Exercise 6: Standing abduction
- Wrap a loop band around your legs at ankle height.
- Lift your working leg, slowly bringing your foot out to the side. Keep your foot pointed forward and lead with your heel to engage your glutes.
- If you feel wobbly, grab a support (like the wall or the back of a chair).
- Lower back down to the starting position.
- Repeat for 15–20 reps on each side.
Exercise 7: Seated abduction
- Sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees.
- Place your feet slightly wider than your shoulders.
- Slowly press your knees out, keeping the feet steady, as your legs move apart.
- Hold for 2 seconds, then bring your knees back together.
- Repeat for 15–20 reps.
Exercise 8: Concentration curl
- Start in a forward lunge position, your right leg in front, and place the middle of the band under your right foot.
- Grasp one end of the loop band with your right hand, resting your elbow on the inside of your knee.
- With your palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top.
- Slowly lower the band back down.
- Repeat for 15-20 reps.
Exercise 9: Standing biceps curl
- Stand with your feet shoulder-width apart and placed over the middle of the band.
- Grab a handle in each hand, starting with your arms down at your sides.
- With your palms facing in front of you, pull your arms toward your shoulders by bending at your elbow until you get a good bicep contraction.
- Slowly lower back down.
- Repeat for 15-20 reps.
Exercise 10: Triceps kickback
- Stand in a forward bend position with your feet together, positioned over the center of the band.
- Holding each end of the band, position your arms at your sides with your palms facing behind you.
- Bend at your elbows (keeping them tucked by your sides) until your forearms are parallel to the floor.
- Next, press down your arms, pushing the band behind your body until your arms are fully extended.
- Lower back down.
- Repeat for 15–20 reps.
Exercise 11: Woodchopper
- Anchor the band for support.
- Lock both hands around the band and pull arms diagonally across your body.
- Twist your torso while keeping your abs contracted, back straight and arms fixed in a slightly bent position.
- Slowly return to the starting position.
- Repeat for 15–20 reps on each side.
Exercise 12: Russian twist
- Sit on the floor with your legs extended, wrapping the center of the band around the bottom of your feet.
- Hold the free ends together in both hands.
- Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle.
- Rotate the band right by bringing your left hand across your body and your right hand down by your right hip.
- Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral.
- Return to the starting position.
- Rotate left then right for a total of 15–20 reps on each side.
Exercise 13: Bent-over row
- Stand over the center of the band with your feet shoulder-width apart.
- Bend slightly at your knees and hinge at your waist, keeping your hips back.
- Grasp the band handles with your hands facing the outsides of your knees.
- With your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.
- Lower and row for 15–20 reps.
Exercise 14: Seated row
- Grab the band with both hands, your arms extended and your palms facing each other.
- Sitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your shoulder blades together. Feel free to bend your knees slightly if it helps you sit up tall.
- Slowly return to the starting position.
- Repeat for 15–20 reps.
Exercise 15: Pull apart
- Stand with your knees slightly bent, and your feet shoulder-width apart.
- Grip the middle section of the band with both your hands at shoulder level, should-width apart, and your palms facing down.
- Keeping your arms straight, pull the band out and back until your shoulder blades contract.
- Slowly return to the starting position.
- Repeat for 15–20 reps.
Exercise 16: Push-up
- Get in plank position, draping the resistance band across your upper back.
- Loop the ends of the band around your palms and place your hands on the floor in starting position, facing toward the floor.
- Contract your glutes and abs, then push straight up until your arms are fully extended.
- Lower back down, your chest to the floor.
- Repeat for 15–20 reps.
Exercise 17: Chest press
- Lie on your side with your hips and knees flexed to 90 degrees.
- Grab a handle in each hand.
- Position your hands at shoulder height (so your thumbs touch the front of your shoulders).
- Extend your arms straight up over your chest to full extension, moving your hands toward each other at the top.
- Lower back down.
- Repeat for 15–20 reps.
Exercise 18: Overhead shoulder press
- Stand over the center of a tube band with your feet shoulder-width apart.
- Grip each handle, positioning your hands at shoulder level with your palms straight forward so your thumbs touch your shoulders.
- Press straight up to fully extend your arms.
- Lower back down slowly.
- Repeat for 15–20 reps.
Exercise 19: Forward raise
- To hit the front of your shoulders, stand on the middle of the band with your feet shoulder-width apart and grip the handles at your sides with your palms facing back, thumbs pointing inward.
- Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height.
- Slowly lower back down.
- Repeat for 15–20 reps.
Exercise 20: Lateral Raise
- Stand with your feet positioned over the center of a tube band, shoulder-width apart.
- Grip each handle with your arms down at your sides and your palms facing in.
- Bending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level.
- Slowly lower back down.
- Repeat for 15–20 reps.
Exercise 21: Upright row
- With your feet positioned over the center of the band, shoulder-width apart, grip the band handles with your palms toward you and position them just in front of your thighs.
- Use your elbows to pull the band straight up the front of your body to shoulder level, keeping your elbows bent and positioned in a high V.
- Slowly lower back down to the starting position.
- Repeat for 15–20 reps.
Exercise 22: Bent-over rear delt fly
- Stand, positioning your feet over the middle of the band.
- Cross the band at your knees, grabbing the handles with your palms facing each other.
- Bend forward at your waist, your back straight, and raise your arms straight out to your sides until the band reaches shoulder level.
- Lower back to the starting position.
- Fly away with 10–12 reps.
