Simple Exercises with Resistance Bands

When it comes to effective workout tools and equipment, resistance bands often go unnoticed or are underappreciated. These stretchable, looped bands provide numerous benefits for every muscle in the body, especially while stretching. Resistance bands are an excellent tool for people who like to work out not only because they are versatile, affordable, and transportable but because they engage both smaller and larger muscle groups in the body.

In this article, we will have a look at a few simple exercises using resistance bands.

Lower-Body Exercises

Front Squat

    • Place the resistance band on the ground and stand over it with your feet slightly apart.
    • Pull up the top of the band over your shoulders (cross your arms if the band is too long).
    • Lower your body in a squat position while keeping your chest up and abs firm.
    • Raise yourself back up to the original position and repeat.

Leg Extension

    • Place one end of the band in a low position on a bench and place the other end around your ankle.
    • Move away in the opposite direction of the band to create resistance while keeping your feet slightly apart.
    • Lift your left leg off the floor while using your right leg for support.
    • Extend your leg until it is completely straight.
    • Return to the original position and repeat with the other leg.

Glute Bridge

    • Secure the band above your knees by tying it around both legs.
    • Lie down against your back and face upwards while bending your knees to form a 90-degree angle.
    • Keep your arms laid out flat beside you and slowly raise your hips until the knees and shoulders align to form a straight posture.
    • Hold this position and repeat.

Arm Exercises

Standing Bicep Curl

    • Stand straight over the band with your feet slightly apart.
    • Grab each corner/handle of the band with your arms extended downwards.
    • Slowly pull your arms towards your shoulders by bending your elbows.
    • Lower back down and repeat.

Triceps Kickback

    • Extend your left foot to the front and your right foot to the back in a lounging position while standing over the band.
    • Place your arms by your sides and hold each end of the band.
    • Bend your elbows until your forearms are parallel against the ground.
    • Extend and push down your arms until fully extended and keep the band behind you.
    • Lower back down to the original position and repeat with the other leg.

Overhead Triceps Extension

    • Place the resistance band under you and sit on a bench or a chair.
    • Grab each handle of the band and stretch your arms up.
    • Bend your elbows to position your hands behind your neck with palms facing upwards.
    • Hold this position until your arms are completely extended, and repeat.

Core Exercises

Kneeling Crunch

    • Place the band securely against a high point, such as the door or a pole.
    • Grab each handle of the band and bend down while bringing your elbows up towards the shoulders.
    • Engage your core and crunch downwards as low as you can go.
    • Return to the original position slowly and repeat.

Reverse Crunch

    • Place the band securely on a support, such as a bench.
    • Lie down on your back with palms facing downwards and face upwards.
    • Tie the other end of the loop around your feet and bend your knees towards your shoulders.
    • Pull your knees towards your shoulders while keeping your abs and back firm.
    • Return to the original position and repeat.

Back Exercises

Bent-Over Rowing

    • Place the band on the ground and stand over it with your legs slightly apart.
    • Bend your knees slightly while keeping your hips back.
    • Grab both handles of the band with either hand and bend your elbows.
    • Pull the band up towards the knees without moving your back and form a 90-degree angle.
    • Go back to the original position and repeat.

Seated Rowing

    • Extend your arms fully with palms facing each other and hold on to each end of the band.
    • Sit on a chair or a bench and pull the band towards your core while squeezing your shoulders.
    • Slowly return to the original position and repeat.

Lying Pullover

    • Secure the band on the end of a bench or any low position.
    • Lie down on your back with your face upwards and grab the other end of the band while stretching your arms over your head.
    • Slowly pull the band towards your knees while keeping your back firmly on the ground.
    • Return to the original position and repeat.

Chest Exercises

Push-Ups

    • Wrap the resistance band across your back and form a plank position.
    • Hold the ends of the band in your hands (you can loop them around for ease) and place your palms on the floor.
    • Push your body straight upwards until your arms extend completely.
    • Slowly lower yourself back down and repeat.

Standing Chest Press

    • Use chest-height support to secure the band.
    • Stand in front of the band with your back facing towards it and grab each handle.
    • Position your hands at chest height, pull your elbows up, and place your palms facing downwards.
    • Stretch your arms until fully extended while pressing the band.
    • Return to the original position and repeat.

Incline Chest Press

    • Place the middle of the band under your left foot and bring your right foot forward in a lunging position.
    • Hold the handles in each hand and bring them up towards shoulder level.
    • Continue to press and pull the band upwards until your arms are fully extended.
    • Gently lower back down to the original position and repeat.

Conclusion

You don’t need to have an entire gym at home to get yourself moving and working. Resistance bands are an incredible tool for engaging almost every muscle in the body. They help strengthen the core and the back, tighten the glutes, and add definition to the arms. These simple exercises with resistance bands are super easy and can be done at any time, anywhere!

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