Resistance band workouts are cost-effective and versatile calorie burners. The stretchable resistance bands come in different sizes and shapes with or without handles. They have resistance to activate and muscles fibers movement. This, in turn, helps to increase strength and tones up the body.
It is introduced for rehabilitation purposes. Presently, fitness experts swear by the effective results they have seen over clients after utilizing resistance bands in place of weights. This post list 18 resistance band exercise for total body strengthening and toning.
Resistance Bands: Types and Their Use
Table of Contents
Resistance bands without a handle can be used for rehabilitation or therapy.
Regular flat loop band helpful for lower body pain.
Resistance band having plastic handles is helpful for the upper and lower body.
A short band in the shape of an ”8” provides handles that help the upper body.
It also has velcro ankle cuffs useful for the lower body.
A loop band with 2 soft handles helps for the lower body.
Note:Â Do warm-up for at least 10-minutes and talk to your doctor before performing these workouts.
Resistance Band Workout For The Abs/Core
Resistance Band Reverse Crunch
Image SourceTarget
– Lower abs, upper abs, middle abs, glutes (hips), quads, and hamstrings.Â
Resistance Band To Use
– Ankle resistance bandÂ
How To Do
- Tie a nylon band at the midpoint of the resistance band. You can either tie it toward the leg of a secure or cot it to the lower part of a door.
- Wrap the resistance band ankle attachment toward ankles and lie down over the floor, and facing the door. Keep legs at a hip distance, knees bent, and feet level on the ground. Keep arms by your side, and palms flat over the floor. Ensure there is a good distance between the cot or door and legs. It is the beginning point.
- Take a breath and raise your feet over the ground. Placing knees bent, get them near to chest. Place your back flat on the floor.
- Take a breath and push your legs away from your chest. Straighten legs but do not let feet reach the floor. Perform 3-sets of 12 reps.
Resistance Band Bicycle Crunches
Image SourceTarget
– Obliques, glutes, abs, lats, quads, and hamstrings.Â
Resistance Band Use
– Flat loop band
How to Do?
- Keep the less continuous loop band over the top of shoes, right over the shoelaces.
- Lie down over the back and place knees flexed and feet flat on the ground.
- Hold head using fingertips using thumbs at the back of ears and the other fingers helping the side middle part of the head. Keep arms open. Raise the head and avoid tucking the neck. It is your beginning position.
- Raise both legs over the floor like a bicycle pedaling. Get your right leg to the chest and keep your left leg stretched. As you perform this twist your body to the right and get your left elbow near to your right knee.
- Stretch the right leg and simultaneously, bent the left knee and get it near the chest.
- Turn your body toward the left and get your right elbow near to left knee.
- Perform 2-sets of 15 reps.
Resistance Band Russian Twist
Image SourceTarget
– Obliques, middle abs, upper abs, glutes, and lats.
Resistance Band to Use
– Resistance band have handles
Steps to Do?
- Sit over the floor and wrap a resistance band throughout the curves of feet.
- Raise legs, placing knees slightly bent. Pull your hands near your body, it is your beginning point.
- Begin by turning the upper body to the left and then move toward the right.
- Do not put your feet down over the floor until you complete one set. Perform 3-sets of 25 reps.
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Resistance Band Side Bend
Image SourceTarget
– External oblique, serratus anterior, internal oblique, and glute medius.
Resistance Band to Practice
– Resistance band including handles
How To Do?
- Step on the resistance band and keep your feet at shoulder width and hold a handle in both hands.
- Let your shoulders move back and chest outward. It is your starting point.
- Bent over right and as you perform it, pull your left hand up to the side of your chest. Bent over left and as you do so, pull your right hand upward to the side of your chest.
- Do 3-set of 20 reps.
Resistance Band Plank Hold
Image SourceTarget
– Abs, lower back, glutes, middle back, and shoulders.
Resistance Band To Use
– Resistance band have handles
How To Do?
- Wrap the resistance band around the waist. Kneel over the floor, tuck thumbs in the handles, and keep palms over the floor.
- Supporting your body over knee and palms, stretch right leg back.
- Stretch your left leg back.
- Stretch your left leg back.
- Hold this position for 30-60 seconds and perform 3-sets of 30-60 seconds’ hold.
Resistance Band Workouts For The Leg
Resistance Band Leg Lifts
Image SourceTarget
– Glutes, hamstrings, quads, and lower abs.
Resistance Band To Use
– Tube resistance bands have handles.
How To Do?
- Sit over a mat using legs stretched in the front direction. Cover a resistance band around feet and hold a handle using both hands.
- Lean back and lift your feet above the floor, with the knees slightly bent.
- Pulse your legs up together. Lean back as your feet go down and come up as you lift feet. Perform 3-sets of 15 reps.
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Resistance Band Hamstring Curls
Image SourceTarget
– Hamstrings, glutes, quads.
Resistance Band To Use
– Tube resistance band including an ankle attachment
How To Do?
- Tie the resistance band toward the left of a cot and strap the ankle attachment over the right ankle.
- Lie down over belly, twist arms, and keep chin over hands. It is the beginning position.
- Raise the right leg and stop when the shin is level toward the floor.
- Gently, get your leg back down toward the beginning point.
- Repeat it with the other leg. Perform 3-sets of 15 reps.
Resistance Band Lunges
Image SourceTarget
– Glutes, hamstrings, and quads.
Resistance Band To Use
– Resistance band including handles
How To Do?
Keep the band underneath the arch of your right foot. Take a step front with your right foot. Put both knees lightly bent hands near shoulders, and elbow flexed.
It is the beginning position.
Lunge down and ensure the right shin is level with the right thigh.
Put your left foot back over the floor and lunge down.
Repeat this with the left leg and perform 2-sets of 12 reps.
Resistance Band Donkey Kicks
Image SourceTarget
– Glutes, hamstrings, quads, shoulders, and lower abs.
Resistance Band To Use
– Loop resistance band
How To Do?
- Wrap the circle resistance band around the feet. Get over your legs and hands, relax your shoulders, manage your spine and neck in a similar line and engage your core.
- Raise right leg over the floor. Without stretching the right leg and push the right foot up to the ceiling.
- Get it back toward a similar position.
- Do one set of 12 reps and perform the similar with the left leg. Perform 2-sets of 12 reps.
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Resistance Band Abduction
Image SourceTarget
– Inner thighs, hamstrings, and outer thighs.
Resistance Band To Use
– Wide loop resistance band
How To Do?
Keep the circle band right over your knees.
Sit down over the floor with the knees flexed and heels over the floor. Keep hands beside you and the palms flat over the floor.
Open legs by moving knees apart. Feel the resistance and
Hold it for one moment, and then gently get your legs back toward the beginning point. Perform 3-sets off 15 reps.
Resistance Band Workouts For The Hips
Resistance Band Squats
Image SourceTarget
– Glutes, hamstrings, quads, and lower abs.
Resistance Band To Use
– Flat circle resistance band
How To Do?
Keep the loop resistance band over the thighs. Stand with legs shoulder distance.
Push outward hips and get into the sitting pose. Ensure knees do not shoot beyond toes.
Hold the position for one moment and go back upward in the standing point.
Perform 3-sets of 12 reps.
Resistance Band Hip Flexion
Image SourceTarget
– Glutes, hamstrings, lower abs, and quads.
Resistance Band To Use
– Ankle resistance band
How To Do?
- Use one ankle attachment over the right leg and tie the other end toward the leg of a cot or table.
- Move around so that the cot or table is behind you. Also, ensure that the distance between you and the table or cot is enough so that you feel the resistance.
- Place your left foot front, flex knees a little, bent right elbow, and get the right first near the chest. Your left arm should be stretched and back.
- Raise right leg, bent right knee, and kick up. Flex left elbow and get the left arm to the chest.
- Stretch the right arm back you. It will help you complete the move with precision and stability.
- Lower leg and get it back toward the beginning point.
- Dom is similar to your left leg also and performs 3-sets of 12 reps.
Resistance Band Single Leg Deadlift
Image SourceTarget
– Glutes, quads, lower abs, and hamstrings.
Resistance Band To Use
– Resistance band with handles
How To Do?
Keep the band below the arch of the right foot sneaker. Hold the resistant band handles with both hands.
Put feet at hip distance, chest out, and shoulders rolled back.
Raise left foot above the floor, let hips act as the hinge. Flex right knee lightly and keep back straight, and flex upper body to make it level to the ground.
Stop when your hands should go right under your right knees.
Hold this position for one moment and go back toward the starting point.
Perform in over the other side and do 3-sets of 10-reps.
Resistance Band Exercises for The Chest
Resistance-Band-Staggered-Chest-Press
Image SourceTarget
– Pectoralis major, lats, biceps, and deltoids.
Resistance Band to Use
– Resistance band with plastic handles
How to Do?
- Anchor the resistance band toward a door anchor. Hold this handle and walk a distance from the door. When you feel the resistance, keep your right foot in front of the left.
- Bent elbows and get forearms near the chest. Your elbow should point back and your palms must be facing toward the floor. Put your knees soft. It is your beginning point.
- Push arms in the front direction so that they are completely stretched.
- Come back to the beginning point.
- Repeat this by keeping a left foot in front of the right. Perform 2-sets of 12-reps.
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Resistance Band Chest Fly
Image SourceTarget
– Pectoralis major, lats, triceps, and deltoids.
Resistance Band to Use
– Resistance band including plastic handles
How to Do?
- Anchor the resistance band toward the door. Hold a handle in both hands and walk away from your door. Stretch arms and joint the palms together.
- It is the beginning point.
- Open arms side to side. Utilized controlled motion to perform so. Squeeze your shoulder bones.
- Get them back toward the beginning point. Perform 3-sets of 12-reps.
Resistance-Band-Exercises-For-The-Back
Resistance-Band-Lateral-Raise
Image SourceTarget
– Deltoids, chest, and lats.
Resistance Band to Use
– Resistance band including plastic handles
How to Do?
Stand with feet at shoulder distance.
Step over the resistance band and exchange the handles so that the band crosses forward of shins. Pull the resistance band away from your body, flex your knees somewhat roll your shoulders back and lift your chest. It is the beginning position.
Stretch hands up and stop when arms are lateral toward the ground.
Drop your arms gently back toward the beginning point.
Do 3-sets of 12-reps.
Resistance-Band-Seated-Row
Image SourceTarget
– Lats, chest, rhomboids, and triceps.
Resistance Band to Use
– Resistance band including no handle
How to Do?
- Sit down over the floor with legs stretched in the front direction.
- Wrap a therapy resistance band under the curves of feet. Put the chest out, back straight, and roll back shoulders. It is the beginning point.
- Bent elbows and draw them back. Squeeze shoulder blades and do not lean back.
- Slowly, stretch hands and get them back toward the beginning point.
- Do 3-sets of 15-reps.
BENEFITS OF RESISTANCE BANDS
Let’s find out the benefits of resistance bands:
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Low chances off Injury
Image SourceAccording to StrengthandConditioningResearch.com, training with elastics bands offers similar and sometimes even larger muscles activity as weight training. One major difference is that it involves some amount of force of the joints, which means that extra stimulus can be offered to the muscles with a low chance of injury. It is also good for anyone with joint pain or injuries because resistance bands may offer to continue exercising and doing a workout that you cannot with dumbbells.
Best Muscle Stimulus
Image SourceOne major difference between resistance bands and loose weights is the variable resistance used from a full range of motion of workout. With free weights, there are parts of the movie when the muscles are not working much because of lack of gravity, such as at the top of a bicep curl.
It means the muscles get high resistance at their strongest point in the range of motion and therefore are getting extra enough resistance too good to stimulate strength adaptation.
Activate Core
Image SourceThe constant tension from bands includes an element of needed stabilization from the body to manage form during a different workout. It also means that you will often require to stimulate the core balance. The need to manage them from snapping back into place refers to greater stimulation and activation from the muscles of a complete range of motion, and the bands pull lower the ability to cheat by utilizing momentum.
Increase Athletic And Strength Performance
Image SourcePower resistance bands are very effective for athletic training because of the high load, instability, and variable resistance. The experienced powerlifters and conditioning and strength professionals have claimed elastic band resistance added with traditional training induce strength gains for many years said to TheSportJournal.org. One test with elastic tension for bench press and back squats demonstrated that the bench press raise was doubled, and the back squat one-rep max improvement was around 3-times higher after using bands. The resistance band group’s lower body power raised was around 3-times better than the free weight group. Research also indicates that using bands with weights enhances neuromuscular performance and strength more than weight training. These bands can also be utilised for speed and speed drills for different athletic purposes.
More Exercise Options
With barbells or dumbbells, you are restricted to somebody’s position in a vertical plane of motion to utilized that gravity force. When using resistance bands, you can do exercises in both the horizontal and vertical planes. For example, you can perform a chest press or back row in a standing pose rather than getting to use a bench. You can also train using sideways move, ideal for athletic activities like swinging a golf club or baseball, also every task like moving a box or opening a door.
Inexpensive
Image SourceBecause you can do a variety of workouts with one band mentioned in the above example, it means you do not need more machines and weights. If you exercise at home, a set of resistance bands can save you from getting different expensive weights that also take your space.
Suitable for Rehabilitation
Image SourceResistance bands and tubes have been shown to increase size, strength, and muscles function in the elderly also those undergoing rehabilitation. Bands can offer different heavy or light resistance, which can be utilized in focused ways for specific muscles that also save your joints.
Stretching & Mobility
Image SourceAny kind of flat band or tube is best for both mobility exercise or post-workout stretches. Commonly, you are limited while stretches by a range of motion or flexibility level, and different effective stretches even needed another person to add pressure to the muscles. Instead, you can utilize bands to help with stretching to expand reach and offer pressure, such as with lying down hamstring stretches. Power bands are also helpful for mobility work when wrapped around the strong object, such as increasing hip mobility and improving ankle for squats.
Good for Travel
Image SourceIt can be difficult to fit in exercise or even get a gym when you travel. Bands are a good option to pack in a bag that makes you exercise in a hotel room or outdoors without good equipment. They will not weigh down your luggage, but will still provide an effective and complete body exercise. For this similar reason, they are ideal for bodybuilders and fitness competitors also models who require to pump up their muscles before a photoshoot or show.
Who Can Utilize Resistance Bands?
After reading the band’s benefits, it is probably getting clearer that anybody can utilize resistance bands to get their fitness goals. Here is some specific part that should utilize them and why:
Anyone Trying To Gain Muscle
Image SourceIf you are looking to get muscle strength and size, you can utilize bands in place of machines and dumbbells to give a challenging and new stimulus to muscles growth. You can also include them in barbell workouts to raise neuromuscular performance and intensity.
Does Anybody Wish To Lose Weight?
Image SourceWeight loss is easiest when you add a healthy diet with strength training and cardio. Adding bands to your exercise routine, such as in a complete body circuit. It might look like performing a resistance band chest press, followed by back row, squats with a band. It will burn calories and develop muscle at a similar time, which will help to lose weight in long term.
Older Adults
Image SourceFor adults over 60 or around the age of 60, standard weights at the gym can be harsh and challenging on the body. Resistance bands help to manage muscle mass and strength without overdoing it. Research indicates that training programs using elastic tubes are effective and practical for increasing strength in people with 65.
Athletes
Image SourceBands help to ready athletes for movements in each plane, both to increase power and strength, also prevent injuries. You can carry them everywhere like work or travel. It is important for training punching speed, shadow boxing, and toning without weight.
Final words
Resistance bands are affordable and helpful for toning and strengthening the whole body. You must also consume healthy food, get 7-8 hours of sleep, lower stress, and do meditation. It will help to regain emotional strength.