New parents rarely have time for the gym. This video shows the band being used right after a home workout, with simple arm exercises and a look at the included action guide.
What you'll see in this video
You'll see the tough, stretchy fabric and grip inlay, a standing arm routine done in a living room, and a walkthrough of the guide's exercises such as assisted pull-ups and deadlifts.
Exercises to try
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Banded Deadlift
- Stand on the band with feet hip-width apart, holding the loop in both hands.
- Push your hips back and lower your hands toward your shins, back flat.
- Drive through your heels and stand tall, squeezing your glutes at the top.
- Widen your stance or double the band for more tension.
Sets/reps: 3 sets of 12. Benefit: Strengthens the glutes, hamstrings and lower back, the muscles behind every lift from the floor.
Overhead Triceps Extension
- Stand on one end of the band and hold the other end behind your head.
- Keep your elbows pointing up and close to your head.
- Straighten your arms toward the ceiling.
- Bend slowly back down.
Sets/reps: 3 sets of 12. Benefit: Tones the back of the arms and supports pushing strength.
Who this helps
New parents who want short sessions at home. Always get your doctor's okay before exercising after giving birth.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.