In the gym, it doesn’t always take big moves to get big results. In fact, sometimes just a small “pulse” rep — that is, a range of motion of just a few inches at most in a controlled but relatively quick fashion — can challenge your muscles in a whole new and invigorating way.
Houston-based fitness specialist Karen Armstrong, who as part of her expertise integrates Pilates with traditional resistance workouts, is a firm believer in this “less (movement) is more” approach, devising the following resistance-band-focused lower-body session that will leave you sore from your core down.
The following five exercises can be performed with either a closed resistance-band loop or a flat band that you can tie into a loop. The routine is also adaptable to any fitness level by simply decreasing or increasing the “pulse” reps per set and the length of time you “hold” each position. “Just focus on the ‘little things’ to maximize the benefits,” Armstrong suggests. “From the feeling of lifting each vertebra in your back off the floor, one by one, during your bridges to feeling your muscles contract and release on each pulse, that mind-to-body connection will help you get the most from this 30-minute session.”
The Lower-Body Band Workout
Perform the following exercises either as a circuit two to three times through or do them standard style, completing two to three sets per exercise before moving on to the next — your choice. Start with a lower-tension band to get the hang of each move, but as you get stronger over time, you can choose higher-resistance bands to increase the workout intensity (and results).
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