WASHINGTON — Get off that couch and get moving! Laurent Amzallag of YaLa Fitness Wellness and Lifestyle shares his top ten exercises that only require a lapband! Check it out and let the transformation begin!
1. LAT STRETCH
Hold the band at both ends as shown in image 1
Bring your arms as high as you can while keeping them straight.
When at the top, spread the bands lightly to add some tension
Perform 10 reps
Up to 3 sets
2. TRUNK STRETCH
Hold the band at both ends as shown in image 1
When on top, tilt the body sideways
Go as far as you are comfortable
Hold that position for 2 seconds and release
Perform 10 reps per side alternating sides
Up to 3 sets per side.
3. REAR DELT OPENER
Hold the band at both ends as shown in image 1
Spread the band until your arms are straight out
Perform 10 reps
Up to 3 sets
4. TRUNK ROTATION (BACK STRETCH)
Hold the band at both ends
Rotate slightly the body to 1 side and hold it for 2 seconds
Repeat it on the other side
Perform 10 reps per side
Up to 3 sets per side
5. GLUTES KICKS
Secure the band by putting 1 foot though a loop while holding the other end with your opposite hand
Perform glutes kicks going in a 45 degree angle
Perform 10 reps per side
Up to 3 sets per side
6. HIP STRENGTHENER
Put the band through both legs as shown in image 1
Go down into a squat position
Push the legs outward and go against the tension of the band while staying in the squat position
Perform 10 reps
Up to 3 sets
7. LATERAL RAISES (ADVANCE)
Secure 1 side of the band with your foot and hold the other end with opposite side hand as shown in image 1
Perform 10 lateral raises per side
Up to 3 sets per side
LATERAL RAISES (BEGINNER)
To make the exercise easier, put your foot on a chair or bench to release some of the tension from the band.
8. TRICEPS EXTENSIONS
Secure the band as shown in image 1
Perform 10 reps of triceps extensions per side
Up to 3 sets per side
9. CHEST FLIES
Secure the band as shown in image 1
Push the band outward using a circular motion
Perform 10 reps
Up to 3 sets
10. BICEP CURLS
Secure 1 side of the band with your foot as shown in image 1
Perform 10 curls per arm
Up to 3 sets per side
