10 moves to sculpt your body with an exercise band if we told you we'd discovered the world's most effective body sculpting workout one that could make zipping up your skin a gene's a breeze in just three weeks without hoisting a single dumbbell would that be enough to change your entire exercise routine well have we got a plan for you prevention tested five ways to get strong Weitz resistance balls and bans the lattes yoga and body weight moves like pushups on a teen sedentary women to find out which could deliver a leaner firmer figure the fastest we were amazed by the winner exercise bands they have the undeserved wrap of being second best to bulky weights or complex moves that they pack a powerful workout after 12 weeks the women in our ban group shaved 30% more inches off their bellies gets all arms and thighs averaging a total loss of 15 inches they also dropped 18% more weight averaging 6 pounds each while one of them built enough cheaply muscle to rev up your metabolism by about 120 calories a day the secret band users exercised more lightweight pack double exercise bands are easy to use at home or on the road and they deliver what experts call functional training mimicking real life actions such as taking out the garbage and targeting more muscles in the process the result everyday tasks are easier and you shape up quickly try the winning ultimate firming work out yourself and tone up in less than one month the expert Todd Dirk and a San Diego based strength coach and a owner of fitness quest 10 who was voted personal trainer of the year in 2004 and 2005 designed this workout workout at a glance what you need one exercise ban with handles $15.00 spray dot com choose light resistance if you're new to strength training medium if you're already working out how to do it follow the 35 minute winning workout on three non concept kit if days a week doing two sets of 15 reps of each exercise unless otherwise noted do 45 to 60 minutes of moderate intensity cardio exercise walking by king swimming or elliptical machine 3 to 5 times a week and follow a healthy diet for maximum toning before beginning a move make sure your exercise bands are taught not sagging by wrapping them around your hands or moving farther away from the anchor point use controlled movements keeping even tension throughout each exercise if a move is too difficult try doing it without the exercise bands one reverse lunch David Martinez start position stand with left foot 2 to 3 feet in front of right back heal off floor place banned under left Foot Holding handle into each hand at shoulder height homes forward bend both knees Lauer in hips until left thigh is parallel to flour don't lean forward main move keeping ABS tight straight and legs raising torso paula's then lower do once at then switch legs for faster results do many pulses before each wrap from start position come halfway up and then lower three times before standing all the way up to road shop tone shoulders a B.S.
But and legs David Martinez start position and curb and to sturdy object like a sofa leg about a foot off floor stand so anchor point is on laugh that feat slightly wider than hip wet hold handles in both hands by left hip Ben knees and hips sitting back until thighs are nearly parallel to flour keep knees behind toes hands outside of left knee main move stand twisting torso to write and pulling arms diagonally across body torrid right shoulder paula's then return to start position do once at then switch sides for faster results increased resistance by stepping farther away from anchor point so band is stretched more three ski jump tone shoulders a B.S.
But and legs David Martinez start position enter band around sturdy object that chest height facing anchor point hole the handle in each and arms extended forward at chest height palms down feet hip width apart main move Ben knees and hips sitting back until thighs are almost parallel to flour keep knees behind toes at the same time lower arms down two sides without Bending elbows homes facing back Paul is then return to start position for faster results added jump as you stand back up four kneeling push up tone shoulders all arms chest back and ABS David Martinez start position draped and across upper back candle in each and lie face down hands by shoulders the main move contract ABS and press into hands straightening arms and raising torso and thighs so body forms diagonal from head to knees paula's then lower chest almost a floor and repeat comp 670,034 David Marton as.jay PG David Martinez for faster results to a full push up with legs extended balancing on hands and balls of feet five one leg row tone shoulders back and legs David Martinez start position loop band around left foot candles in right hand balancing on right leg lifts left foot forward about 12 inches off floor extend right arm soul hand is by left thigh home facing body David Martinez may move keeping left leg straight pole handles up to right shoulder paula's then lower do once at then switch sides for faster results when hand is by shoulder hold and pulse three times polling elbow back and releasing 2 to 3 inches before returning to start position add pulses to each wrap six speed curl David Martinez start position stand with feet hip width apart banned under both feet hold a handle into each and arms down at sides homes facing forward main move keeping upper arm still bend elbows curling hands stored shoulders and lower due 20 to 30 times as fast as you can rest for 30 seconds then do another set for faster results stand with feet wider to shorten ban length and increase resistance seven kickback tone shoulders and triceps David Martinez start position stand with feed a few inches apart banned under both feet holding handle into each and bend forward from hips so back is nearly parallel to flour and then arms 90° keeping upper arms by sides caught 670,038 David Martin as.jay PG David Martinez may move with ABS tight straight an arm so hands are near hips turning Palme scored ceiling paula's then return to start position for faster results stand with feet wider to shorten ban length and increase resistance eight crunch and press comp 670,041 David Marton as.jay PG David Martinez start position tie band around sheehan's lie face up legs bent feet flexed hands behind head comp 670,040 David Martinez.jay PG David Martinez main move contract ABS and curl head neck and shoulders off floor as you spread legs apart paula's than lower ringing legs together for faster results pulse three times at the top of the crunch lifting and lowering head and shoulders 1 to 2 inches before returning to flour comp 670,042 David Marton as.jay PG David Martinez start position tie band around thighs and get on all fours hands directly beneath shoulders knees under hips the main move keeping ABS tightened back straight lift white led out to side as high as possible paula's then lower do once at then switch legs for faster results when leg is raised hold and pulse three times lifting and lowering the NEA 2 to 3 inches before returning it to flour add pulses to each wrap 10 bicycle David Martinez start position tie band around arches of feet then lie face up with legs bent 90° feet flexed the main move simultaneously lift shoulders off floor and twist to left while extending right lead and bringing left knee and right elbow torrid each other keep feet flexed so band doesn't slip paula's then twist to write switching legs continue alternating sides for 20 to 24 wraps this counts as one set for faster results at a second set real life results I'm going sleeveless for the first time in years to Stacy Brennan fight 5 feet 5 inches before wait 138 after wait 137 Brennan 44 is proof that you don't have to lose pounds to reshape your body biggest obstacle she didn't know what to do to get started surprise how strong I am now I can easily lift my 60 pound dog into the car friends to started telling me that I looked good and because I could see the definition in my arms and believed them to stick with it work out tip Brennan partnered with a friend who was also trying to exercise regularly we call each other every day to encourage and cheer and cajole the other on I dropped 10 pounds of fat Tim Roberts fight 5 feet 5 inches before wait 143 after wait 141 Roberts 51 actually lost 10 pounds of fat and then added on 8 pounds of metabolism revving muscle according to body composition tests now I sleep better and my knees legs and hips car no longer stiff and a key when I wake up biggest obstacle finding Time &Energy to exercise surprise about three weeks into the program I picked up a 10 pound sack of grapefruit in one hand and a gallon of milk and the other and thought eight MPH that seemed easier than it should have to stick with it work out tip reminding myself that I was being a good role model for mike teen daughter on sun I lost 18 inches off my midsection and dropped two cats sizes fight 5 feet 1 inch before wait 164 after wait 150 duke 40 shed the most weight 14 pounds today I'd wear a bathing suit in public biggest obstacle back and shoulder pain the thought of lifting weights which I did in the past seemed like such hard work surprise my pain actually decreased within a few weeks and after three months eyed doubled the number of pushups I could do to stick with it work out tip find a workout that's convenient I can do the band routine at home while my daughter plays nearby have