If you are familiar with any type of strength training, then you know that resistance bands play a huge part in those programs. The fact that they come in various lengths, sizes and resistance levels makes them perfect for all kinds of workouts, as well as for people of different physical readiness. Total beginners can use them and so can experts who have dedicated their lives to physical fitness. Simply said, these are good for everyone.
Working out at home has also become rather popular recently and it appears that this piece of equipment fits in perfectly with that scenario as well. All you have to do is find some great resistance band exercises that you can do at the comfort of your own home and watch your body improve and transform thanks to this simple tool. Here’s a list of some of those exercises that will have an impact on your whole body.
Front Squats
No resistance band workout can be complete without this simply, yet extremely effective, exercise that targets the lower part of your body, including your butt, thighs, hamstrings, hip flexors and calves. You do it just like a regular squat, with one simple addition. Step on the band and bring the tops of each handle to your shoulders, make sure to secure it correctly if it is too long and then squat away.
Concentration Curl
The name might sound complicated, but the truth is that this is a rather simple exercise designed to pump your biceps. After all, you cannot do a full-body workout without focusing on the biceps. While in a forward lunge position and your right foot in front, place the middle of the band under that right foot. Rest your elbow on the inside of your knee and grab one end of this piece of equipment with it. Then curl it towards your shoulder while squeezing your biceps at the top and then curl it back down.
Kneeling Crunch
We cannot forge the core, can we? This particular exercise will target it perfectly. Attach your band to a door or a different high anchor and grab each side of it while kneeling down. Extend your elbows at shoulder level and start pulling the band and crunching down towards your hips, while not forgetting to engage and contract your abs. This will definitely burn, but it will be worth it.
Here are some more exercises you might like: https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/
Bent-Over Row
It’s time to engage the back as well. This is one of those exercises that might seem easy, but don’t be fooled by appearances. Step your feet shoulder-width apart and stand on the band, then bend slightly in your knees and hinge at the waist while keeping your hips back. Grab the handles on each side with your hands directed towards the outside of your knees. Bend the elbows and pull the band towards your hips and squeeze your shoulder blades together until the elbows are at 90 degrees and then lower the hands back down.
Push-Ups
There’s no way a full-body exercise would be complete without engaging the chest. You can do regular push-ups or you can enhance the move by draping your resistance band across your upper back. Wrap the ends around your palms and loop the ends through your thumb. Then push up and down just like when doing regular push-ups.
Lateral Rise
Shoulders are an unavoidable part of every full-body workout, so let us devote some attention to those. The lateral rise is, once again, one of those exercises that seem so easy to do but are, in fact, extremely difficult when done right. The best part is, they are also extremely effective, just like those you can find on this website.
Basically, you step on the band with one leg that is hip-width distance apart and slightly in front of the other leg. Then, you grab the handles with your arms with your palms facing down and start raising your arms straight to the sides, until they reach the level of your shoulders. From there, you release the arms down. Repeat the same action and watch it get more and more difficult with every raise. That means it’s effective.
