Workout
Workout with Resistance Bands: 11 Exercises to Work Your Arms, Core, and Glutes
I think my favorite piece of fitness gear is a set of resistance bands. Do not misunderstand me; I like a solid dumbbell exercise. However, resistance bands are incredibly portable, transportable, and adaptable, and they may help you target both bigger stabilizing muscles and smaller ones.
Additionally, studies demonstrate that exercising with elastic band resistance enhances flexibility, gait function, and balance. Additionally, studies show that activities using elastic bands cause more neuromuscular exhaustion than routines that use isometric contractions.
As someone who is constantly traveling, I like how simple it is to pack bands, pull them out of a tiny place (like a hotel room), and store them at home in a drawer.
Resistance bands come in a variety of styles. A shorter, looped band and a longer band with handle attachments are the two sets I prefer to have.
Due to the lesser range of motion, than it would be for the arms, the smaller resistance bands are ideal for exercising the glutes and legs. To accommodate a wider range of motion, the arms need bigger resistance bands. Additionally, the grips make it simpler to hold the resistance bands and pull in order to train the upper body.
Here are 11 workouts you can do with a resistance band to train your entire body!
A resistance band with handles is used for these workouts.
A woodcutter
Woodchoppers are a wonderful shoulder-strengthening exercise that also works the entire core since they engage the shoulder, abdominal, and quad muscles. Start by placing one foot in the middle of the resistance band.
Grab a handle firmly with both hands. Put your hands on the grips in the starting position close to your knee. Start pulling the handle diagonally across your body with your arms outstretched, and legs slightly bent.
To twist the body, make sure you are activating both your obliques and your abs. Just behind your opposite shoulder, the halting point comes to an end. Return to the starting position gradually. Then, switch sides after ten repetitions.
Twists of the triceps
Step with both feet hip-width apart on the resistance band. In each hand, take a handle. As you flex at the hips to tilt your body forward, keep your back straight. Your hands should now be facing your body with the palms up.
With your arms tucked into your sides, bend your elbows to a 90-degree angle. Push the handles back and up until your arms are completely stretched while keeping your elbows tucked in. Go back to the beginning place. Ten times should be repeated.
Horizontal pull-apart
Take one resistance band handle in each hand. Allow the handles to droop if the band is quite long and hold onto the band itself to prevent any slack.
Place your feet hip-width apart as you stand. With your hands facing away from your body, extend your arms straight up above. Make sure the resistance band is tight enough to make it difficult to move your arms apart, but not too tight that you have to exert much effort.
Pull the band apart and out to the sides until your arms are in a "T" posture while maintaining a straight arm position. Go back to the beginning place. Ten times should be repeated.
Pull-apart
Grab a handle from the resistance band with each hand while you stand with your feet hip-width apart. Allow the handles to dangle if the band is quite long and hold onto the band itself.
With your palms down toward the ground, extend your arms straight out in front of you. Make sure the resistance band is tight enough to be challenging but not too tight that it is impossible to tear apart.
Make ensuring that the hands and arms stay parallel to the ground, and pull the band apart until you are in a "T" posture. Go back to the beginning place. Ten times should be repeated.
Overbent row
Step with both feet hip-width apart on the resistance band. Hold the resistance band's handles in your hands, palms facing one another. Knees should be slightly bent while you push your hips back and tilt your body forward.
Keep your back flat and your core active. With your elbows slightly bent, let your arms dangle freely under your shoulders. Keep your elbows tucked into your sides as you drive your elbows straight up to bring the resistance band to your chest. Return to the starting position gradually. Ten times should be repeated.
Arm curl
With both feet hip-distance apart, step onto the band. Your arms should be at your sides while you hold one handle in each hand. Pull your abs in while bending your knees just a little. Then do a bicep curl by pulling the band up toward your shoulders, and then let go. Ten times in total.
Vertical press
Standing on top of the band with one foot in front of you and the other foot behind you, begin. Change the way you hold the handles by grasping them from below so that your hands are facing forward and away from you. Hold the grips at shoulder height to begin. Then completely extend both arms as you press the band up over your head. Repeat ten times, letting go and returning to the beginning position.
Side taps as you stand
The thighs and the gluteus medius (the muscle outside the hip) are worked during this exercise. It's also a little bit of a cardio exercise since continuously tapping from one side to the other will make your heart beat faster. Step inside the resistance band until your ankles are slightly covered by it. Bend your knees so that your butt is reaching back and pull your navel in toward your spine.
Put your feet out with your shoulders between them. You'll remain in this modified squat stance for the whole workout! Feel the tension in the band as you tap your right foot out to the right, then quickly bring it back to the center so that the feet are evenly spaced apart from the shoulders. Once the band is under stress, move it back to the center by tapping the left foot to the left. To each side, repeat this motion ten times.
Banded Standing Squat
Step both feet into the resistance band until it is wrapped around your thighs just above the knee. To tighten the band, step your feet out until they are as wide apart as your hips. In order to sit back with your glutes, pull your navel in and bend your knees.
Drill through the heels to stand back up after pretending to recline back into a chair. With the strain around your legs, the band helps your glutes contract and stabilizes your body so you can squat correctly. Ten times in total.
Standing Side-to-Side Band Stroll
Step both feet into the resistance band until it is wrapped around your thighs just above the knee. To exert stress on the band, spread the feet as widely as the hips. Pulling your navel in toward your spine and straining through your heels, lower yourself into a half-squat.
Afterward, switch your weight to your left side and take a diagonal step to the right. Maintaining tension on the band, bring your left foot slightly in and side-step to the right for 10 steps (or as many as you have room for!). Repetition then to the left.
Span with Bands
Step both feet into the resistance band until it is wrapped around your thighs just above the knee. With your feet as wide apart as your hips and lying on your back, bend both of your knees. Wrap the band around your upper thighs and shimmy it up. Inhale deeply, then let it out as you tilt your pelvis forward and draw your navel in toward your spine to press your low back into the ground.
Press your knees out against the band and open them wide as you slowly roll your low back, middle back, and upper back off the ground into a bridge posture. Maintain it at the top. Then, for 10 counts, pulse the band and the legs out to the sides. Slowly descend back to the ground, vertebrae at a time. Ten times in total.
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