Andy Devaney
Fitness fanatics often worry about abandoning their fitness regimen during the holiday season, with schedules impacted by trips abroad.
One way to combat this is through resistance bands. This equipment is a fitness essential, and it takes up minimal space in suitcases, making it an essential holiday item for people looking to maintain their routines.
Here, Lucy Ingleby, Personal Training Expert at home-gym equipment supplier Mirafit, has revealed a reformer-pilates inspired exercise routine, using only a resistance band, perfect for a holiday workout.
Reformer-Pilates Inspired Resistance Band Workout
“The summer holiday season is upon us, but that doesn’t mean we have to neglect our fitness routines. To maintain progress while enjoying a trip abroad, I strongly advise purchasing and packing a resistance band. This helpful piece of equipment is extremely versatile, compact and easy to use, making it the perfect way to hit fitness goals while enjoying some downtime. Let’s take a look at this reformer-pilates inspired workout routine:
Warm Up
“Firstly, to reduce the chance of injury and get our muscles ready for exercise, warming up is essential. I recommend two warm-up exercises: standing roll downs and band shoulder mobilisations.
Standing roll down x3
“Stand upright before tucking the chin tightly to the chest, then start to roll down, as if you’re peeling away from the spine and hanging your arms loosely. Hold for a moment before returning back to the starting position, this should be completed three times.
Band shoulder mobilisations
“This one is simple. Holding the resistance band overhead, bring it down the lower back slowly before returning to the starting position. This is a great way to boost flexibility and mobility.
Main Exercise
“Following the warm-up, there are four key exercises that make up this reformer-inspired resistance band routine. They are: leg presses, banded bridges, the standing ab twist and toe taps.
“The combination of these exercises can help reduce injury, boost general fitness levels and help people strive towards particular fitness goals while enjoying a holiday.
Leg Presses (5-10)
“To perform a leg press while using a resistance band, first lie in the sit-up position, with knees bent. Then, wrap the resistance band around the soles of each foot, holding each end, almost like a skipping rope. Following this, engage the core, extend fully and keep legs straightened against the resistance. I recommend doing between 5-10 reps, depending on your fitness level.
Banded Bridges (12-15 reps)
“Next, to complete a banded bridge, get into the same starting position as a leg press. However, this time, you’ll want to wrap the resistance band around the legs, just above the knees. Then, engage the core and press evenly with feet to lift the hips and lower back into the air, holding for a moment before returning to the original position with control maintained throughout.
Standing Ab Twist (10 reps each side)
“For this exercise, start by looping the resistance band around the sole of one foot, holding the other end in your hand – this will act as the anchor point.
Next, standing up straight, extend the arm up over the head and twist the body away from the anchor point. It’s important to twist through the waist, rather than using your arms or shoulders. Throughout this exercise, maintain stable hips and a straight posture. Aim for ten reps before swapping feet.
Toe Taps (10 reps each side)
“Finally, toe taps can be completed in the same position as leg presses and banded bridges – lying on the ground with knees bent and legs pressed firmly on the ground.
This time, the resistance band should be looped around the upper thighs. To complete toe taps, extend one leg out, lightly tapping the floor with the toes before returning to the starting position, alternating between each leg until complete.
Cool Down
“Following the warm-up and main exercise routines, it’s crucial that people take the time to cool down sufficiently. This is essential for preventing muscle stiffness and allowing the heart rate to return to normal following intense exercise. For this, I recommend just one routine – the figure 4 stretch.
Figure 4 Stretch
“Like many exercises in this routine, lie on your back with knees bent and legs planted firmly on the floor. Bands should be set up so they’re looped around the right thigh, above the knee.
Then, cross the right ankle over the left leg, this should create the ‘4’ shape. Following this, grab the resistance band and hold the position for around 30 seconds. It’s a great way to stretch the body, following a pilates-style workout, just don’t forget to switch legs!
“Overall, I believe this routine is an effective way to maintain fitness throughout a holiday. This reformer pilates-inspired resistance band workout can be carried out anywhere, including a gym or from the comfort of your hotel room.”
Find Mirafit’s full range of workout equipment here.
