Resistance bands are an underestimated piece of exercise tools!
As a private coach, they’re considered one of my favourite methods to kick my body weight workout routines up a notch.
You don’t want an enormous set of heavy-weight dumbbells or a squat rack for a full-body exercise!
Particularly should you reside in New York Metropolis, who has that sort of room?
These elastic bands are transportable, light-weight, and pretty cheap.
They arrive in a wide range of sizes from tremendous stretchable to a lot much less so.
Additionally they come in several lengths, shapes and are sometimes color-coded.
Bands are so versatile!
You may add them to just about any sort of power coaching for a special approach to work the smaller muscular tissues of your higher physique to the bigger muscle teams in your decrease physique.
These exercise bands also can help instability.
The consistently added resistance from the band lets you practice totally different muscle teams at a number of angles.
Yet one more perk of bands is that they’re a good way so as to add or take away resistance to accommodate any health stage and skill.
Resistance band workout routines are confirmed to be efficient in firming muscular tissues with incremental will increase.
They’re additionally helpful in harm restoration.
(Word: please see a medical skilled earlier than beginning a brand new exercise plan, particularly should you’re recovering from an harm.)
40 Greatest Resistance Band Workout routines to Get a Full-Physique Exercise
No matter the place you might be figuring out, be it the fitness center or at house, resistance bands are a fantastic addition to your HIIT exercise or body weight workout routines.
These 40 band exercises are to assist strengthen and tone your whole physique, particularly your arms, again, abs, and legs.
They’re divided by focused space.
In case you are a newbie, begin with a lighter band and work your approach as much as the heavyweight resistance bands.
Earlier than you get began: There are a number of totally different bands you’ll want for the next workout routines: tube bands with handles, a band with ankle cuffs, and a loop elastic band.
Lastly, a steady anchor comparable to a door or squat rack.
Additionally, while you’re working with resistance bands because the title suggests, it’s crucial to maintain the resistance of the band tight.
Take as a lot time as you could carry out these workout routines with correct kind.
Know your restrict in these band workout routines!
Decrease Physique Band Exercise
Listed below are 14 resistance band workout routines on your decrease physique.
The very best half is most of those decrease physique workout routines you in all probability already know and love!
Use these workout routines to strengthen and tone your decrease physique, particularly your legs, butt, and thighs.
Intention for 12 to fifteen reps per train.
- Stand together with your toes shoulder-width distance aside. Loop a band round your quads, simply above the knee.
- Ship your hips again, bending on the knees till your thighs are parallel with the bottom. Pause.
- Press via your toes again to the beginning place.
Add a dumbbell or kettlebell for an extra problem!
2. Glute Bridge
- Loop your resistance band round each of your legs above your knees. Lie in your again, toes on the ground together with your arms by your facet.
- Press via your heels as you interact your glutes and abs, lifting your hips off of the ground. Hold a impartial backbone.
- There can be a straight line out of your knees to your shoulders. Maintain. With management, slowly decrease again down.
3. Single-Leg Glute Bridge
- Kick your glute bridge up a notch! Begin in the identical place as above, nevertheless, preserve your left leg straight.
- Loop the band throughout the arch of your left foot. Maintain an finish in every hand. On an exhale, press via the heel of your proper foot as you elevate your hips.
- Slowly decrease again to the bottom. That’s one rep. Repeat on the appropriate facet.
4. Donkey Kick
- Begin in a tabletop place with a impartial backbone. Maintain every finish of the band in every hand.
- Loop the band round each toes. Line up the center of the band round the appropriate foot.
- Along with your core engaged, kick your proper leg out behind you, extending via your hamstring.
- Return the knee in with out letting it contact the bottom. Your left knee doesn’t transfer.
- That’s 1 rep. Repeat the identical numbers of reps on the left facet.
5. Pull By way of
- Once more, utilizing a door anchor, set the band in a low place.
- Along with your again to the door and toes shoulder-width aside, straddle the band, grabbing a deal with in every hand. Take a number of steps away from the door.
- Interact your abs and hinge ahead with a slight bend in your knees. As you ship your glutes again, let your arms observe in direction of the anchor level.
- Press via your toes and squeeze your glutes as you rise to face, extending your hips. That is 1 rep.
- With the identical low anchor that you simply used within the pull although, use a resistance band with an ankle cuff across the left.
- Dealing with the anchor, stability in your proper leg. Hold a impartial backbone as you progress the left leg again so far as you may with an prolonged hamstring and knee.
- Return to start out and repeat. Change legs.
7. Hip Abduction
- Goal hip mobility and your outer thighs and gluteus medius with this abduction train! Once more, make the most of the low door anchor.
- Stand perpendicular to the door, with a very good posture.
- Place the ankle cuff round your exterior leg and take a number of steps away from the anchor to create pressure within the band.
- Steadiness in your interior leg as you progress the surface leg away from the physique.
- You’ll really feel the strain in your outer quad. Return to start out for one rep. Repeat on the alternative facet.
8. Standing Hip Adduction
- Time to focus on your interior thighs and adductors! Anchor the band as soon as once more at ankle top.
- Stand sideways, left facet towards the door. Connect the cuff to the left facet and step out, eradicating any slack within the band.
- Steadiness in your proper leg with a slight bend within the knee.
- Carry the left leg to the within and throughout your physique. The band will cross in entrance of the physique. Maintain. Return and repeat.
9. Lateral Band Stroll
- Loop the resistance band round your ankles. Begin in 1 / 4 squat place, toes shoulder-width aside.
- Step your proper foot to the appropriate. Comply with together with your left foot. Hold pressure within the band the whole time.
- Take 3 steps a technique earlier than returning.
- Place the band round the appropriate foot, holding the handles at chest stage.
- Interact your abs as you step your proper foot again, bending each knees right into a deep lunge.
- Return to the beginning place. As soon as all reps are accomplished on the appropriate, change to the left.
11. Hearth Hydrant
- Loop the resistance band above the knee joint and get right into a tabletop place. For those who’re experiencing knee ache, place a blanket on the ground.
- With a impartial backbone and a steady pelvis, interact your core muscular tissues.
- Elevate the right-left up and to the facet at hip stage, conserving a 90-degree angle in each knees and shins.
- Pause and resist the band, returning to start out. Change sides and repeat.
12. Ahead Band Stroll
- Once more, place the band simply above the knee joints. Create pressure within the band by standing together with your toes barely wider than your hips.
- Sit again and down together with your heels lifted and a slight arch in your again. Abs engaged, take a step ahead at a 45-degree angle.
- Staying the in half-squat place, step your reverse leg ahead, returning to the beginning place. Proceed for 10 steps.
13. Susceptible (Mendacity) Leg Curl
- Connect an ankle cuff to the appropriate facet and a low anchor. Lie facedown in your mat.
- Guarantee there may be pressure within the band. Bend your proper knee, bringing your proper heel to your glutes.
- With management, decrease the leg again down. Repeat and change to the left facet.
- Lie in your facet with hips and knees bent at 45-degree angles, the elastic band simply above each knees.
- Hold your knees and toes stacked, bending at your hip flexors. Interact your abs as you elevate your prime knee.
- Your toes act as a hinge and stay in touch with one another. The decrease leg stays on the bottom. Pause and return to start out. That’s 1 repetition.
Chest Workout routines
- Bored of pushups? Add a resistance band!
- Loop the band round your again and beneath your armpits, arms straight beneath your shoulders in a excessive plank place.
- Slowly decrease your chest to the ground. Pause and press via your arms till they’re totally prolonged. Repeat.
16. Bench Press
- Lie in your again on a weight bench with the tube band across the bench legs.
- Maintain a deal with in every hand at chest top. Your thumbs needs to be touching the surface of your chest.
- Press your arms up right into a full-extension, arms transferring towards one another. Pause and decrease again with management.
17. Standing Chest Press
- Anchor the band at chest top, holding a deal with in every band, again to the door.
- Stroll ahead to create pressure within the band. With palms down, press the band ends out, extending via each arms.
- Squeeze your pectorals and pause. With management, return to start out.
18. Chest Fly
- Once more, anchor the band, this time, at shoulder top.
- Stand with one foot in entrance of one another, arms totally prolonged at your sides.
- With straight arms, slowly carry your arms collectively, in a clapping movement. Return to start out.
Again Workout routines
19. Rear Delt Fly
- Stand extensive on the band, deal with in every hand, palms in.
- Hinge on the waist with a impartial backbone, abs engaged, arms within the heart.
- With straight arms, open your arms to your sides, squeezing your shoulder blades collectively. Return to start out and repeat.
20. Straight Arms Pull
- Arrange your band overhead, every finish in every hand, palms down. Stroll again till your arms are prolonged in entrance of you, the strain within the band.
- Stand together with your knees barely bent and toes hip-width distance aside.
- Along with your chest up and shoulders down, pull each ends right down to your sides. Pause and return to the beginning. That is one rep.
21. Bent-Over Row
- Stand on the band together with your toes about shoulder-width distance.
- Maintain every finish of the band and bend over, reducing your torso till it’s parallel with the bottom.
- Squeeze your shoulder blades collectively as you pull the band to your sides. Pause and repeat.
22. Seated Row
- Have a seat on the bottom, legs prolonged. Wrap the band round your toes, twice if the band is longer.
- Maintain every finish, palms in. With a straight backbone, bend on the elbows and pull the band to your ribs.
- Squeeze your scapula collectively. Pause and return to the beginning. That is 1 repetition.
- Stand together with your toes shoulder-width and knees barely bent. Grasp the center of the band with each arms at shoulder stage.
- Holding your arms prolonged, pull the band aside, contracting your shoulder blades. Maintain. With management, return again to start out.
24. Lat Pull-Down
- Hook the band to the highest of the door and kneel, going through the band.
- Maintain every finish together with your arms prolonged overhead such as you would with a barbell.
- Pull the handles down, participating your lats, and squeezing your elbows into your sides. Pause and return to start out.
Shoulder Workout routines
25. Shoulder Press
- Stand on the band within the center, toes shoulder-width distance aside.
- Holding every finish at shoulder stage, press straight overhead till each arms are prolonged.
- Don’t lock your elbows. Pause and with management, decrease again down. Repeat.
26. Upright Row
- Once more, standing in the midst of your band, maintain every finish in every hand.
- Row the handles towards your chin, elbows monitoring out to the perimeters. Pause, then decrease again to start out. Repeat.
27. Entrance Elevate
- Stand in the midst of the band, palms down by your sides such as you would with a barbell for deadlifts.
- Elevate your arms in entrance of you to shoulder top. Pause on the prime and decrease again to start out. Repeat.
28. Lateral Elevate
- Stand in the midst of the band. Decide how extensive you’d like your toes to be. Word that the additional aside they’re, the tougher this train can be.
- With straight arms, elevate the ends of the band out to the perimeters, stopping at shoulder top. Decrease to the beginning place and repeat.
29. Exterior Rotator Cuff
- Lie in your again in your normal bridge place. Type a 90-degree angle together with your arms, the band in your arms.
- Your fingertips are pointing up, to the ceiling and your thumbs are pointing outward. Discover your stability by urgent via your heels and decrease again.
- Stretch the band by transferring a thumb in direction of the bottom in an exterior rotation.
- Elbows keep tucking in your ribs and shoulder blades squeezed collectively.
Arm Workout routines
30. Bicep Curl
- Goal your biceps by including a resistance band to your bicep curl.
- Stand in the midst of the band together with your toes shoulder-width distance aside. Maintain an finish of the band in every hand, palms in.
- Then, bicep curl by bending on the elbow as you pull your arms to your shoulders, participating your biceps. Pause and repeat.
31. Triceps Extension
- Step your proper foot onto the elastic band, a deal with in every hand. Hold your left hand by your facet.
- Bend the appropriate arm together with your palm in and elbow in direction of the ceiling. Prolong your proper arm.
- Squeeze your triceps on the prime. Pause and return. Repeat the identical variety of reps on the alternative facet.
32. Triceps Kickback
- Anchor the band to a door at knee top. Holding every finish, stroll backward, creating pressure within the band.
- Bend a little bit via the knees and hinge ahead on the hips, conserving a impartial backbone.
- Along with your higher arms tucked into your sides, bend on the elbows.
- Pull the ends behind you till your arms are totally prolonged, contract your triceps. Pause and return to the beginning place.
33. Triceps Press
- Loop the band round your arms. Place your left hand in your proper shoulder.
- Grip the band in your proper fist and bend your proper elbow to 90-degrees. Hold your shoulders again and chest excessive.
- Press the appropriate hand in direction of the ground, extending via the arm, participating your triceps. Pause. Reverse.
Core Workout routines
34. Reverse Wooden Chop
- Connect an finish of your resistance band to a door close to the ground. Maintain the opposite finish in each arms at hip stage.
- Take a step or two again creating pressure within the band.
- With straight arms, use your abdominals and obliques to rotate the torso, bringing your arms up and diagonal in the wrong way.
- Rotate via the hips and knees. Return and repeat on the alternative facet.
35. Plank Pulls
- Once more, connect one finish of the band close to the underside of a door.
- Begin in a plank place and maintain the opposite finish in a single hand.
- Elevate the arm and lengthen it overhead, parallel with the bottom. Pause and repeat. Carry out the identical variety of reps on either side.
36. Strolling Plank
- Begin in a excessive plank place with the resistance band looped round each wrists.
- With a straight line out of your head to heels and core engaged, stroll your proper hand ahead.
- Carry the left hand ahead to satisfy your proper. Stroll your left hand again. Then your proper. That’s one rep. Alternate main arms.
37. Aspect Plank
- Do this variation when you’ve mastered the facet plank!
- Hook one finish of a band on the door, roughly a foot off of the bottom.
- Begin in your left facet plank place, going through the band. Maintain the opposite finish in your proper hand.
- Bending on the elbow, pull the deal with to your ribs. Pause and slowly launch.
- That’s 1 repetition. Repeat the identical variety of reps on either side.
- Anchor the band low on one thing steady behind you. Get into your crunch place, knees bent, toes firmly on the bottom.
- Maintain the top of the band in each arms above your shoulders.
- Hold your arms over your shoulders as your curl your higher physique off of the ground right into a crunch. Pause. Slowly sluggish again to the beginning place.
39. Kneeling Crunch
- Once more, connect one finish of the band to a door and kneel, holding a deal with in every hand.
- Prolong your arms, bending on the elbows, stage together with your shoulders. Crunch, hinging on the hips, contracting your abs.
- Pause and launch again to the beginning place. Repeat.
40. Reverse Crunch
- Anchor the band as soon as once more in a low place and connected the cuffs round your ankles.
- Create pressure on the band as you lie in your again, bending your knees to 90-degree angles.
- Carry your hips off of the ground in direction of your chest. Pause and return to the beginning.
Shock! Right here Are 3 Bonus Full-Physique Workout routines!
41. Reverse Lunge with Row
- Anchor your resistance band at chest stage. Maintain the handles, one in every hand, palms going through towards one another.
- Prolong your arms and take a number of steps again till there is no such thing as a slack within the band. Take a step again together with your proper foot and bend each knees into 90-degree angles, reducing right into a lunge.
- Press via each toes, returning to a standing place as you pull on the band with each arms towards your chest, squeezing your shoulder blades collectively. That’s 1 rep.
42. Squat to Overhead press
- Maintain every finish of the band with an overhand grip, toes hip-width distance aside, standing in your band, arms at shoulder top.
- Ship your hips again right into a squat till your thighs are parallel with the bottom. Hold your chest up, core engaged.
- Maintain for 1 – 2 seconds. As you rise, lengthen your arms over your head. Reset and repeat.
43. Squat to Excessive Pull
- Anchor your band at knee top on a door. Maintain the one deal with with each arms at waist top, arms prolonged.
- Take a number of steps again till there is no such thing as a slack in your band. Decrease right into a squat.
- Press via your heels to face. As you stand, elevate your arms over your head, conserving your elbows near your ears. Pause. Return to start out.
30-Min Full-Physique Resistance Band Exercise
Combine and match your favourite workout routines from every part for a full-body HIIT exercise routine!
Choose 1 -2 workout routines from every part and purpose for 10-15 reps every. Repeat every circuit 3 occasions with a 30 – 60 relaxation break between rounds.
The choices are infinite! You may even flip these resistance band exercises into solely a lower-body exercise! Combine and match to fit your wants.
There you might have it! 40+ resistance coaching workout routines to work your whole physique.
Resistance bands are such an efficient approach to take your fitness center or house exercise to the subsequent stage.
Need to take it additional?
Attempt including these sturdy elastic bands to your subsequent HIIT exercise! You may goal giant and small muscle teams with this easy addition.
Tell us your favourite in a remark under!
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