Fitness | body weight workout: 4 basic elastic training bands exercises at home 

1. Squat 

- Difficulty levels： ＊＊＊

- Target muscles： Glutes & legs muscle groups

-  Breakdown：Feet are shoulder-width apart and step on the side of the resistance band firmly to start the exercise. Loop the other side on the top of your shoulders and cross your arms in front of each other to keep the band in place. Keep your back straight when squatting up and down.

2. Romanian deadlift

- Difficulty levels： ＊＊＊

- Target muscles： Glutes & Hamstring muscle groups

- Breakdown： Step on to the middle of the band firmly and grab both sides of the resistance band before starting the workout.  Chest up and keep your back straight the whole time. Bend your knees slightly and drive your hips backward until you feel your glutes and hamstring a bit intense. Forcefully contract your glutes and drive them forward again.

3. Biceps curl

-  Difficulty levels： ＊＊

- Target muscles： Bicep muscles

- Breakdown： Feet are shoulder-width apart and step on the side of the resistance band  firmly for this workout. Hold the other side and palms facing upward. Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight and stable.

4. Triceps extension 

- Difficulty levels： ＊＊

- Target muscles： Tricep muscles

- Breakdown： Stand with one foot slightly in front of the other and step on side of the training band under the back foot firmly.

Grab the other side, palms facing upward and keep your elbows close to the side of your head.  Straight up your front arms above the top of your head together.

Slowly going back and keep your elbows tight and stable the whole time.