Exercises with fitness bands. Review of the best exercises for legs, buttocks, arms and abdomen - Be healthy!

Exercises with fitness bands are easy to do. Working with them, you can set a load no worse than with strength training equipment. At the same time, you can exercise not only in the gym, but also at home. After all, all you need is a little free space and a properly designed training program.

Fitness elastic band - what is it?

Let us warn you right away - there is no single name for this sports equipment. It is called differently: mini-expander, rubber ring, expander-ring, mini-band, etc.

A fitness elastic band is a looped elastic band made of highly stretchable material. Mostly made of durable thin latex, but there are also fabric options.

An expander ring is an excellent replacement for the usual exercise machines and free weights (dumbbells, weights, barbells). Working out with it is extremely easy, and the results are no worse in effectiveness than training in the gym.

By training with a fitness elastic band, you can work out almost all muscle groups. And what is typical, the mini-simulator does not have a negative effect: it does not overload the spine and joints. Therefore, it is often used by professional athletes during the rehabilitation period after injury.

With the help of a fitness band you can diversify your regular training program. When working out with a mini expander, it is not difficult to regulate the specified load through the stretching amplitude.

Pros and cons of squats with elastic bands on your legs

Advantages:

With the help of a small-diameter ring, when it is stretched, the muscles receive additional stress while stabilizing the knees, which it tends to connect.
When receiving additional stress on the muscles, joints and spine, they are not subjected to pressure and compression. This exercise option is safe compared to barbell squats.
You can use either a mini ring rubber band or an elastic band, which you need to tie into a knot, choosing the required diameter.
An elastic band is an affordable and safe way to increase the effectiveness of your workout.

Flaws:

It is in this type of squats that the elastic band can increase the load on the stabilizer muscles, but does not allow increasing the resistance and increasing the load on the target muscles. Another thing is a variant of standing squats on an elastic band, when the edges are held at shoulder level. This creates additional resistance on the gluteal muscles and quadriceps. In our version, the adductor muscles of the thigh, which provide stabilization of the knee joints, are subject to greater load.
There is no way to increase the degree of load by working out with one elastic band. To constantly increase the load, as you get used to it, it is advisable to have a set of elastic bands of different densities.

Classification by color and hardness

Bright, beautiful, multi-colored - the eyes run wild. But all this variety is not just designed to lift the mood during training. Gradation by color is a division of rubber bands according to the level of rigidity, and therefore the degree of specified load. Let's figure out what's what.

The level of resistance of the fitness band, which provides load during training, directly depends on its color category. The darker the shade, the stiffer the expander.

Approximate classification:

pistachio, light green, light green - 2.5 kg (S) - the lightest;
yellow, orange - 6-8 kg (M) - light;
blue, dark green, dark yellow - 9-12 kg (L) - medium hardness;
red, blue, purple - 13-18 kg (XL) - hard;
gray, brown, black - 19-30 kg - very hard.

However, it was not for nothing that we made a reservation above that this is only an approximate classification by color. The color range depends on the manufacturer. Therefore, when choosing a suitable option, you should carefully study the operating parameters.

Is it possible to pump up muscles using an exercise band?

Of course, resistance bands are not as effective in building muscle mass as, for example, dumbbells or a barbell. But the operating principles of both are largely the same.

So, in order to actively develop muscle strength, you need to exercise with significant weights. Based on this statement, we can conclude that high-strength fitness bands will also be very effective in terms of muscle growth and strength parameters. Regular exercise with soft resistance bands will also help develop strength, but the results will be less significant.

An increase in muscle mass is associated with an increase in strength characteristics. The stronger the athlete, the larger his muscles.

To gain muscle mass, three basic methods are used:

Cellular fatigue - is set by creating intense blood flow to muscle tissue (pumping training, light weights with a large number of repetitions).
Progressive load - a systematic increase in muscle tension (a constant increase in the weight used).
Muscle tissue damage - Suitable for advanced athletes only. In the process of such training, microtears of tissue are formed.

Of the methods listed above, it is the progressive load that turns out to be the most effective in terms of developing strength and gaining muscle mass. The fitness bands we are considering are perfect for these purposes. The main thing is to gradually increase the load, moving from light mini-exercise machines to harder ones.

Benefits of elastic bands for fitness

The expander ring is perfect for maintaining muscle tone. Exercises with an elastic band for women and men can eliminate sagging and create a beautiful, toned body.
The simulator is compact in size. You can easily take it with you on a trip, to the gym, or just outside while walking. It doesn't require much space and can easily fit in a woman's purse.
Fitness elastic bands make it possible to evenly distribute the load along the stretch line, eliminating dead zones. In addition, the load level can be adjusted independently by increasing or decreasing the stretch.
Resistance bands are an excellent solution for low-impact training without putting undue stress on your joints and spine.

This convenient exercise machine is worth adopting for those who are contraindicated in exercising with additional weights.
Since expander rings are graded according to the level of rigidity, it is easy to adjust the load with them, based on your own level of physical fitness.
With elastic bands for fitness, it will not be difficult to exercise not only in the gym, but also at home.
The elastic band exerciser is an affordable sports equipment. For a set of tapes of varying degrees of rigidity you will have to pay approximately 1000 rubles.

General information about fitness bands

A fitness elastic band is a compact elastic band made of a special material in the form of a ring. The load is provided by the resistance that occurs when the elastic band stretches. This very simple and affordable equipment is incredibly functional and effective! You can do your usual exercises with it, but with much greater benefits for your muscles. When exercising with a fitness band, you can easily adjust the load due to the amplitude of stretching. In addition, this mini expander does not harm the skeletal muscles and joint-ligamentous apparatus.

Fitness bands will provide you with:

Increased muscle strength and elasticity
Getting rid of problem areas
Improving body quality
Strengthening the muscle corset
High-quality work on the gluteal muscles
Minimum pressure on the articular-ligamentous apparatus

Elastic bands have many names: fitness bands, rubber loops, expander ring, mini-band, leg expander, mini band, resistance band, resistance loop. So if you're looking for workouts or planning a purchase, keep in mind that this fitness equipment doesn't have a single name. It is also very easy to confuse fitness bands with other similar equipment: for example, with an elastic band or rubber loops (bundles). In principle, an elastic band can easily replace fitness bands. But loops are more suitable for strength training and crossfit.

Fitness bands have several load levels depending on the hardness of the rubber: soft, medium, hard, very hard. Each level corresponds to a specific color of the tape, and the color set depends on the manufacturer. If you decide to purchase fitness bands, it is better to immediately buy a whole set of several bands of different resistance. This will not only help you train each muscle group according to the required load, but also perform arm and leg exercises at the same time.

Choose the level of resistance of the elastic band during exercises according to your capabilities. You should feel a good load, but your exercise technique should not suffer. As a rule, you can use a soft fitness band for your arms, shoulders, and chest. For legs and buttocks, you can safely take a medium or hard elastic band. If you want to increase the load, you can wear both bands at the same time.

10 benefits of using elastic bands for fitness

This is the ideal equipment for toning muscles, getting rid of problem areas and sagging, creating a toned and elastic body. Exercises with a fitness band help to effectively work on the muscles of the hips, buttocks, arms, shoulders, chest, abdomen and back.
This is a very compact and lightweight equipment. You can take it with you on a trip, to the gym or on the street. It will easily fit into your bag and won't take up much space.
The advantage of all expanders is a uniform load along the entire stretching path without “dead zones”. In addition, you can easily control the load yourself by simply adjusting the level of stretch: stronger or weaker.
Fitness bands are ideal for low-impact workouts without stress on joints and connective tissues. For example, with such an expander you can work very well on your hips and buttocks without lunges and squats, which are not recommended for people with knee problems.
Training with elastic bands is suitable for those who are contraindicated for additional weight loads due to the load on the spine.
Fitness bands have several levels of resistance, so you can adjust the load based on your capabilities. You can also wear two bands at the same time and increase the load on the target muscles.
You can perform almost any classical exercise with an expander ring, and due to the resistance of the rubber, the load will increase significantly. Wear a resistance band while performing squats and get additional load on your gluteal muscles.
Resistance bands are becoming increasingly popular in home fitness programs. You can find many workout videos with elastic bands on Youtube.
The fitness band is very effective for working out the gluteal muscles. Moreover, you will tone and round your buttocks without swaying your quadriceps.
This is affordable fitness equipment; a whole set of bands of several levels of resistance can be purchased for less than 1000 rubles.

A set of exercises with fitness bands

Before you start performing the main set of exercises, be sure to thoroughly prepare your body for the upcoming loads. Running in place, jumping rope, and exercising on an exercise bike are perfect warm-ups. But at this stage you can use a mini expander:

Place the exercise machine on your shins and start doing side steps, swings, and raise your knees (for 5-7 minutes).

Exercises for the back and chest

Each movement must be performed for 10-15 repetitions. For beginners, one approach is enough, for advanced ones - 2-3.

Bent-over row

Press one end of the expander with your feet to the floor, and hold the other in your hands. Bend your body forward, bend your knees slightly

In the starting position, the arms are freely lowered down. As you exhale, forcefully pull the band towards you (towards your stomach). The elbows, in this case, need to be drawn along the body, without spreading to the sides. As you inhale, return to the starting position.

Stretching in front of you

Place the resistance band on your forearms. Stretch your arms through the simulator in front of you.

Emptying your lungs of air, spread your arms to the sides as far as possible. Inhaling, take the starting position.

You can learn more exercises with a fitness band for the back in this article.

What muscles work during squats with an elastic band?

Next, we will tell you how to squat with a fitness band so that the effect exceeds all expectations, but first, let’s talk about the target muscles.

Of course, the gluteal muscles work, as with any squat;
The quadriceps femoris muscle is also involved;
Additionally, calf muscles;
Adductors and soleus;
Stabilizing muscles – back extensors, abs, biceps femoris.

As you can see, squats with a fitness band allow you to use the same muscle groups as with regular squats, without the accessory. It is designed to increase the load, evenly distributing it across the target muscles, without overloading the spine with excessive weight. This is an ideal way to lose weight in problem areas without having to squat with a barbell or dumbbells.

Exercises for arms and shoulders

All movements are performed 15-20 times (on both sides, if the execution technique suggests).

Stretch the expander over your head

Raise your arms up, place the fitness band on your wrists. As you exhale, spread your limbs as far as possible to the sides, stretching the machine. As you inhale, carefully release the tension and return to the starting position.

One-arm triceps extension

With your right hand, grab one edge of the resistance band. Place the other edge on the forearm of your left hand. Bring your left hand to your right shoulder. Press your right elbow joint towards your body. As you exhale, straighten your arm, trying to stretch the expander as much as possible. Inhaling, relax the limb and return to the starting position.

Biceps Curl

Place a resistance band under the thigh of your right leg, pointing it out in front of you. Place your left knee on the floor.

Now with your right hand, grab the edge of the expander with a reverse grip. releasing air from your lungs, bend your arm, trying to bring your hand to your shoulder (as if you were lifting dumbbells). As you inhale, release the tension.

Exercises with elastic bands for buttocks and legs

In this complex it is supposed to perform 15-20 repetitions on each side.

Side Lunges

Place your legs through the elastic, placing it just above your ankles, and place them shoulder-width apart.

As you exhale, step to the side, squatting until your thighs are parallel to the floor. Inhaling, return to the starting position, pulling your back leg back. Do the same on the other limb.

Deadlift

Place your feet on one side of the elastic band and firmly grasp the other with your palms. Straighten up.

Lean forward, slightly bending your knees, loosen the tension on the machine (as you inhale). As you exhale, straighten up, engaging your gluteal muscles. When bending, the body weight should shift to the heels, the back is straight.

Swing your leg back

Place the resistance band on your shins. Hands on your waist (if necessary, you can lean against the back of a chair or a wall).

Next, as you exhale, one leg remains straight, the second is pulled back and up as far as possible. As you inhale, return to the starting position. When doing this, try not to tilt your body forward or round your back.

Swings on the buttocks (elastic bands on the feet)

Get on all fours, back straight, don't lower your head. The fitness band is located on the soles of the feet.

As you exhale, lift your leg bent at the knee joint upward, stretching the expander as much as possible. Inhaling, return to the starting position. Do the same with the other leg.

Swings on the buttocks (elastic band on the hips)

This is done in the same way as the option presented above. Only the fitness band is placed not on the feet, but on the hips.

Exercise sets

Using the tape, you can work out any necessary muscle group. Let's look at a few of the best exercises for each of them.

For hips and buttocks

The following movements are suitable for working out the lower body:

Jumping with abduction. The tape is fixed on the ankles. You need to jump with your legs apart, then bring them towards each other.

Side step. The position of the elastic band is the same. You need to move in turn in one direction and the other, using an additional step. Steps need to be taken as wide as possible.

Swing back. The rubber is right there. Stand up, lean forward slightly, lift one leg up and back. The same is done for the second one.

Walking backwards. You need to place your feet wider than your shoulders and move backwards in small steps. About 4-5 steps are completed, then you need to return.

Swing with a squat to the side. The elastic band rises slightly above the knees. Your legs should be spread wide. Squat down, and when lifting, swing one leg to the side. The next time you squat, the leg changes.

Crocodile. The elastic band is in a similar position. You need to lie on the floor, bend your limbs at the knee joints. The top leg goes up and down.

Forceps. You need to take the position of the half-bridge without changing the position of the elastic band. Without touching the floor with your buttocks, your knees should be spread and brought together.

Dog walk. You need to rest your knees and palms on the floor. One leg rises up, then the same is repeated for the other.

Kick. Again we need to take the half-bridge. The swing is performed first with one, then with the second leg. You should try to straighten your leg as much as possible.

Fountain. The elastic band is placed on the center of the feet. You need to lean on your knees and palms. One by one, you need to lift the limb bent at the knee joint up so that the lower leg is perpendicular to the thigh. Similar actions are performed for the other limb.

It is better to do all exercises in two sets of no less than 20 repetitions.

For back muscles

The following exercises are recommended for the back:

Belt pull. The tape is attached so that its ends are accessible. The center needs to be fixed with something. You need to stand up and stretch your upper limbs. Then they bend and the rubber stretches to the belt without tilting the body. The exercise is done for 45 seconds, 15 seconds are given for rest. It is better to do at least three sets.

Vertical traction. The body must be kept straight. The hands are above the head with an elastic band between them. The limbs are lowered down so that the tape remains taut and in the lowest position reaches the shoulder joints.
Tape pull. You need to step on the tape with one foot, the other leg acts as a support. The body is slightly tilted forward. As you inhale, the tape stretches to the lower part of the chest; as you exhale, you need to return back. Three sets are done.

For arms and shoulders

These exercises are beneficial for these muscles:

The product is attached to the shoulders and wrapped around the arms. Your arms should be spread out to the sides as much as possible. Having reached the peak point, fixate there for a while, then return.

Arm curls. Stand in the center of the product, with your lower limbs slightly apart. The ends are pulled together. As you inhale, the limbs bend at the elbows; as you exhale, you need to go back.

Turns with limbs apart. You need to sit on the mat with your knees slightly bent. Your feet should rest in the middle of the tape, and its ends should be fixed with your hands. Twisting to the side is performed with maximum extension of the arms.

It is recommended to do 3 sets of 20 exercises.

For the chest

To give the correct breast shape, an elastic band is used as follows:

Arm extensions. You need to stand up, slightly spread your lower limbs, stretch your arms in front of you. The tape is fixed in the hands. Next, the limbs spread as far as possible to the sides and return back.

Push ups. The elastic band needs to be stretched along the top of the back so that it goes under the arms. The ends are fixed by hand. You need to take a plank and do push-ups in a classic manner. Beginners can do this from their knees. Exercises are also done in 3 sets of 20 times.

For the press

To work your abdominal muscles, use the following exercises:

Rifles. You need to sit on the mat and bend your lower limbs. The middle of the elastic band is fixed on the shoulder blades, the ends are held in the palms. The knees are pulled towards the stomach, the feet are lifted off the floor, the palms are fixed and the tips are pressed. The back is rounded. Then you need to roll on the surface, straining your abs to the maximum.

Leg stretches. Lie on your back, bend your knees to 90 degrees. The center of the elastic band is attached to the feet; you need to grab the ends and pull it. Tightening your abs, place your straightened upper limbs behind your head. The legs are straightened, the shoulder blades remain on the floor. Then you need to go back.

Scissors. You need to lie on your back with your legs straight. The center of the device is fixed with the right foot. The ends are stretched, the shoulder blades are lifted off the floor. All work should be done only using the press. The left limb bends, the second one should be positioned at an angle of about 45 degrees. The left thigh is fixed near the abdomen. The right limb drops almost to parallel with the floor, then you need to return back. This is one approach. In general, 15-20 repetitions are recommended.

Other workout options with elastic bands

The fitness band is versatile and you can try different programs with it. Below are some options for organizing training • According to the Tabata system. In accordance with this program, you need to do an exercise with maximum intensity for a certain time, then rest for half as long, and so on in several approaches, for example, 20 seconds of active work, 10 seconds of rest, and so on. Your workout can include exercises with an elastic band for the whole body at the same time or only for specific muscle groups.

Round robin system. This type of training involves performing exercises one after another. It promotes weight loss and development of endurance. Typically, basic multi-joint exercises are used, which are performed in a multi-repetition mode. Circuit training with an elastic band will allow you to train your entire torso.
Mix of exercises. Using an elastic band, you can work one or different muscle groups. By combining different exercises, you will use all the important muscles and make the load more varied.
For weight loss. Exercises with an elastic band mainly strain the muscles and give relief, but if you alternate them with cardio exercises, you can lose all that excess weight. At home this could be running, jumping rope and the like.
For the buttocks. Girls often use tapes for the lower body, namely the legs and buttocks. It is recommended to alternate this load with other strength exercises - then you will quickly achieve better results.

Abdominal exercises with elastic bands

The complex is performed in a circle without breaks between exercises. In total you need to do 2-3 circles, between which you can rest for 2-3 minutes.

Bike

Lie on the floor on your back, place your feet into the expander ring. Place your palms in a lock at the back of your head.

Now raise your upper torso and bend your knees. Twisting your body alternately in one direction and the other, try to reach your knees with your elbows. At the same time, the legs bend and unbend without touching the floor, in the manner of a regular bicycle exercise.

Leg raises while lying on your stomach

Lie down on the floor on your stomach. The fitness band is placed on the shins. Alternately raise and lower your legs, trying to stretch the expander as much as possible.

Another variation of this exercise is lying on your back. The expander ring is also located on the shins. The legs alternately rise up as far as possible.

Effective men's complexes with elastic band

There are more than 100 different exercises with a loop, but it is worth noting the best of them, which allow you to effectively tighten various areas of the body:

Romanian rise. The feet are placed shoulder-width apart, and the middle of the loop is fixed with the feet. Take the ends of the tape in your hands and gradually tilt the body forward with the shoulder blades gathered together. Inhalation is made when lowering the body, exhalation - in a straight position. Number of repetitions – 10 times in 2 approaches.
Do classic squats with a wider stance. The tape is fixed in the same way as in the previous exercise. Squats are repeated 20 times in 3 approaches.
Swing your legs with a ribbon. Stand on the band, lift it to your knees, swing forward and backward, repeat 20-25 times, 3 approaches.
Abduction of arms. For the exercise you will need 2 loops, one end of which is fixed on the feet, and the other is taken in the hands (overlapping). B. In this position, the arms are raised up and moved to the sides.
Press. One end of the elastic band is attached to an anchor or wall bars, the other is held with your hands at shoulder level. From this position, lift the upper body while lying on your back - 15 times in 4 approaches.

For beginners, the following complex with a rubber band will be most suitable:

Push ups. The execution technique is described above. Push-ups are repeated 10 times in 2-3 approaches (depending on the level of physical fitness).
Extension of arms from behind the head – 15 times in 3 approaches.
Horizontal standing press – 15 times in 3 sets.

Additional training options

A fitness band for training your legs, arms, chest, and abs is an excellent way to keep your body in shape. In addition, when practicing with this sports equipment, you will not be bored by the monotony of the movements performed. Below we present several options that will allow you to diversify your usual workouts.

Tabata

With this training scheme, the exercises are supposed to be performed for a while: 45 seconds of intense work, followed by a 15-second break. And so there are several approaches. This plan helps to significantly speed up your heart rate and increase the number of calories you burn.

Read more about the Tabata exercise in our article.

Cardio training

Those wishing to lose extra pounds would do well to alternate exercises with an expander and exercises aimed at burning fat deposits.

As an option, 5-6 approaches with a fitness band, then the same number of cardio movements. Rest a little and do it again.

Circuit training

In this case, it is enough to perform the exercises one by one in one set, and then repeat the action again. And so 2-3 times in a circle. Don't forget that you don't need to pause between exercises. Rest between circles should be no more than 1 minute.

How to choose a fitness band

The choice of sports equipment must be approached with all responsibility. The effectiveness of the planned training will largely depend on this. When buying an expander ring, first of all you should pay attention to the material from which it is made:

Latex. Quite cheap and very common. Stretches well, glides easily, does not cause allergies.
Rubber. The most affordable. Quickly loses elasticity.
Fabric expanders. They are included in the middle price group. Available in polyester and latex.
Polyurethane. The undisputed leader in terms of quality. It is expensive, but it also lasts a very long time compared to others.

It is better to purchase several rubber bands at once. This will allow you to gradually increase the load, moving from the lightest to the hardest.

TOP best manufacturers of fitness bands

In conclusion, we’ll figure out which brands of fitness bands you should pay attention to when planning to make a purchase.

U-Powex rubber set

The absolute best seller among all fitness bands. The main reason for such popularity is the low price, about 600-800 rubles. The elastic bands are supplied in a set of 5 pieces, packed in a neat bag with drawstrings. This allows you to conveniently store and transport products. All tapes have different colors and different resistances, from 5 to 12 kg. Country of origin: China.

GO DO Set

One of the best professional resistance bands for fitness. They will allow you to diversify your workouts and increase their effectiveness significantly. They have different levels of hardness, so they are suitable for both beginners and more advanced athletes. The cost varies from 900 to 1100 rubles depending on the number of pieces. in the set.

Onlitop elastic bands

Versatile, very comfortable. They have many levels of hardness. Therefore, they are indispensable when intensifying training. High-quality material makes the model one of the preferred ones for purchase. Due to their light weight, the elastic bands are easy to carry and store. Multi-colored. The price of the set is approximately 1200 rubles.

Elastic bands Super Strong GESS-096

Excellent elastic bands for fitness. They have many different levels of density, so training with them can be either easy or very exhausting. The simulator is suitable for professional athletes as well as beginners. Country of origin: China. Color - blue. They are quite expensive. One such elastic band will cost about 1,100 rubles.

Fitness Formula Set

These are universal and practical elastic bands for fitness. Suitable for both beginners and professional athletes due to several levels of rigidity. Thanks to their convenient shape, they are easy to carry and store. Made from latex and available in different colors. The set will cost 800-100 rubles.

Fitness bands are a simple and convenient piece of equipment that you can use not only in the gym, but also at home. They perfectly complement various training programs, such as Tabata or cardio. In addition, exercising with elastic bands is absolutely safe. That is why they have proven themselves so well among athletes undergoing rehabilitation after injury.

Benefits of using a fitness band

With the help of several elastic bands, you can effectively work out all muscle groups and get a load no less than in the gym.
Elastic bands are very convenient to use, especially for home workouts.
Durability allows you to use the elastic for a long time without additional costs.
The results will not decrease over time, since the resistance that the elastic band creates when tensioned can be adjusted independently; the stronger the tension, the stronger the load.