How to choose your resistance band
Resistance band is a strength training equipment that’s easy to carry with you and is a great tool for workouts at home or when you just don’t have much space in the gym. Resistance bands have different levels of resistance. They can be stretched easily but have a high level of resistance.
There are several types of resistance bands. The most common ones are bands with handles grip bands, elastic bands, and therapeutic bands. Based on your training program, you can choose which resistance band is best for you. For most of the exercises you will do with a resistance band, you will need to do 8-25 reps of 2-3 sets of each exercise.
Lower body exercises with Resistance band
Front Squats
Step on a resistance band with your feet shoulder-width apart. Hold both handles of the resistance band over your shoulders. If your resistance band is too long, cross your arms over your chest while holding the handles. Start squatting with your back straight, tighten your abs, and when squatting, bend your knees past your toes. Return to starting position and repeat 8-12 times.
Gluteal bridge to strengthen the gluteal muscles
Bend your knees to 90 degrees and wrap the band around your thighs just above your knees. Lie on your back. Lift your hips off the floor. Try to tighten the gluteal muscles as much as possible during this exercise. Repeat 15-20 times.
Checkout: The 9 Best Glutes Exercises
Stationary lunges
Back exercises with Resistance band
Thrust (perpendicular)
Step on the middle of a resistance band with your feet shoulder-width apart. Bend slightly towards your knees while keeping your back straight. Hold the handles of the band. In this position, pull the resistance band while squeezing the shoulder blades together. Elbows should be creating an approximately 90-degree angle. Return to starting position and repeat 10-12 times.
Seated thrust
Slightly spread your knees apart and place the rubber band around your toes. Sit up straight and start pulling the resistance band towards you, keep your elbows bent and try to squeeze the shoulder blades together. Slowly return to the starting position and repeat 15-20 times.
Thrusts while lying down
Attach the middle part of the elastic band securely to a door or stable object. Lie down and slightly bend your knees. With your arms extended above your head hold the handles of the band and slowly pull it towards your knees across your chest Slowly return to the starting position and repeat the exercise 8-10 times
Chest exercises with Resistance band
Push-ups
Take this classic exercise to the next level. Wrap band around your upper back just under armpits, while holding handles. Kneel down placing handles against the floor then extend your legs long until you are in a plank position. Tighten your glutes, abs, and do a push-up with your arms fully extended. Keep your lower back straight and slowly lower chest to floor keeping your body long. Repeat 5-20 times.
Bench press
No dumbbells? No problem. Place a resistance band underneath your shoulders and hold both handles, with your upper arms in contact with the floor. Extend both arms until they’re straight and try to feel the tension in the muscles. Return to the starting position and repeat the exercise 10-12 times.
Standing stretch
Attach the middle part of the elastic band securely to a door or stable object just under chest height. Hold the handles of the band and stand with your back towards the stable object. With elbows slightly bent pull the resistance band towards you, trying to extend your arms as much as possible. Return to the starting position and repeat the exercise 12-15 times.
Shoulder exercises with Resistance band
Overhead press
Step on the middle of a resistance band with your feet shoulder-width apart. Hold the handles of the band and raise your hands to shoulder height with your palms towards you so that your fingers touch your shoulders. Stretch your arms up until they are fully extended. Return to the starting position and repeat the exercise 8-10 times.
Arm stretches
For a shoulder workout step on the middle of a resistance band with your feet shoulder-width apart hold the handles of the band with your palms facing you. Without bending your elbows raise your arms straight out in front of you to shoulder height. Slowly return to the starting position and repeat the exercise 8-12 times for each hand.
Breeding hands while standing
Step on the middle of a resistance band with your feet shoulder-width apart and hold the handles of the band turning your palms towards you. Bend your elbows slightly and start spreading your arms out to the side at shoulder height. Slowly return to the starting position and repeat the exercise 8-10 times.
Press exercises with Resistance band
Kneeling Crunch
Attach the resistance band securely to a stable object (for example, the upper part of the door) take both ends of the elastic band, and sit down. Elbows should be bent. Tighten your abdominal muscles and bend down. Repeat the exercise 10-12 times.
Anti-rotation band walkouts
Attach the resistance band securely to a stable object slightly above your chest level. Hold the other end of the resistance band, reach resistance, and sit down. Hold the elastic band with both hands in front of your chest, tighten your abs and step to the side until you feel the band is tight enough. Return to the starting position and repeat the exercise 6-8 times on each side.
Reverse crunches
Attach the resistance band securely to a stable object. Lie on your back, with your knees bent at a 90-degree angle. Wrap the other end of the resistance band around your toes and move your feet to create tension on the band. Keep your back straight and tighten your abs. Pull your knees towards your shoulders. Repeat the exercise 12-15 times.
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