Resistance band: 15 best exercises with elastic band for fitness

Benefits of exercising with a fitness band

The main advantage of the tape is to create smooth but effective resistance through the tension of the material - rubber. The band expander is a universal means of strengthening all muscles at home. And most importantly, the tape suits everyone.

The expander does not rub, does not pinch or cut into your hands due to the width and thickness of the material. Often there are sets of several tapes of different tension levels, which allows you to select the appropriate load for each muscle.

A set of back exercises with an elastic band

To pump up your back muscles and create relief at home, choose an elastic band with medium hardness for women and high for men.

Shrugs with elastic band

Performed with a fitness elastic band loop. But just like other exercises, it can be performed with an expander with handles.

1. From a standing position, feet shoulder-width apart, feet straight, parallel to each other.
2. Place the rubber under your feet and press it to the floor.
3. Wrap both hands around the rubber or loop handles.
4. With a straight back without bending, lift and move your shoulders back, feeling the contraction of your shoulder blades.
5. Perform 3 sets of 15 lifts with bands of appropriate stiffness.

Standing elastic band rows alternately

Study each side separately.

1. From a standing position, the body is slightly tilted forward.
2. One leg presses the rubber to the floor and is slightly extended forward.
3. Grasp the rubber on top with the opposite hand of your exposed leg.
4. The working arm is pressed tightly against the body.
5. Pull the rubber as much as possible with your hand, moving your arm back, feeling the work of the shoulder blade.
6. Do not arch your lower back; do not bend too low to do this.
7. Perform 3 sets of 15 pulls with each hand.

Reduction of the shoulder blades

1. From a standing position, press your hands to your body and bend at the elbow joint so that an angle of 90° is formed.
2. Grasp the rubber with your palms and point them towards the ceiling.
3. Raise your arms to the sides as wide as possible.
4. Remember to press tightly to your body.
5. Feel the connection of your shoulder blades.
6. Complete 3 sets of 15 dilutions.

Hyperextension on the floor with an elastic band

1. From a lying position on your stomach, lift your chest slightly off the floor.
2. Feet shoulder-width apart on the floor.
3. Place your palms around the rubber loop.
4. Raise your arms to the sides, bringing your shoulder blades together.
5. During the execution, do not bend your lower back, do not rise too high.
6. Complete 3 sets of 15 dilutions.

Elastic band row on the back in a sitting position

1. From a sitting position on the floor with your legs straight in front of you.
2. Place the band over your feet and grab it with both hands.
3. Elbows point out to the sides.
4. Stretch your arms to the sides and slightly back, squeezing your shoulder blades together.
5. Perform 3 sets of 15 dilutions.

Abduction of the arm with an elastic band on all fours

1. From the “table” position: knees on the floor, straight arms on the floor with support on the palms.
2. With a straight back.
3. Use one palm to press the rubber to the floor.
4. Grasp the wrist of your working hand with the other side of the rubber.
5. Move your arm upward to the side.
6. Maintain a 90° angle at the elbow joint of your working arm.
7. Perform 2 sets of 15 lifts on each side.

Standing arm raises with elastic band

1. From a sitting position on the floor.
2. Cross your legs in front of you in a comfortable position.
3. Grasp the rubber with both hands, place it at chest level at such a distance that the angle of the elbow joint is approximately 45°.
4. Open your arms, move your elbows back, bringing your shoulder blades together.
5. Complete 3 sets of 15 abductions.

Recommendations for losing weight

It is not necessary to use all the exercises in one workout; they can be divided into three sessions, each of which will contain 5 exercises. To lose weight, you should perform exercises with an elastic band for 15-20 repetitions in a circle, without pausing between exercises. At the end of the circuit, rest for a minute and repeat 4-5 more circuits. After training, you can add cardio exercises - running, jumping rope for 10-20 minutes.

Workout for a slim waist

For a thin waist, it is not enough to do only abdominal exercises.

It is necessary to create a program that stimulates weight loss, which will consist of both aerobic and anaerobic exercises.

The best option when exercising at home is to combine exercises with a fitness tape and your own weight, for example:

• running - 15 minutes;
• bridge with leg raises on the press - 4 to 15 times;
• scissors - 3 x 20;
• tilts to the sides - 4 to 20;
• squats - 4 to 20;
• push-ups - 4 x 20;
• arm raises - 4 x 20;
• curls with an elastic band for biceps - 4 to 20.

Another option is circuit training. You should perform approximately 7 exercises, each for 15-20 repetitions, one after the other. For example, a bridge, bending to the sides, twisting, push-ups, squats, extensions of the arms behind the back. After completing the circle, rest briefly and repeat it. The number of laps depends on the level of training: from three for beginners and up to 7-8 for experienced athletes.

Important! Press pumping is carried out according to general rules. This muscle also needs to be “shocked” and loaded in different ways to ensure its subsequent growth. In addition, there is no point in performing the exercise a large number of times; growth will be possible with a stronger load. For this, it is suitable to use various equipment, including elastic bands.

Ekaterina Usmanova, fitness bikini

Champion of Russia and owner of a number of international titles in fitness bikini, Ekaterina Usmanova believes that abdominal training should take place in the same order as training other muscles. Most people make the mistake of doing exercises every day, thereby not giving their muscles time to recover. Using additional equipment will allow you to properly load the press. Fitness bands are perfect, exercises with which will help pump up your abdominal muscles to the proper extent.

Recommendations for performing exercises with an elastic band for men

It is better for the stronger sex to take the rubber expander a little more seriously, because in home workouts, most often, there is not enough equipment and proper load. Thus, resistance can be used to create more load in the squat and bench press when the free weight load is already too light. You can also perform the exercises from the list using one expander, the main thing is that its density and degree of tension is maximum. Perform 10-12 repetitions in 3-4 sets.

Advantages and Disadvantages of Elastic Band Training

Exercises with a rubber band are very popular.

This is largely due to the presence of a number of advantages in its use:

• compactness – when folded, it fits in your pocket;
• lightness – light weight, not difficult to take for fitness or on the road;
• cost - a regular strip will cost 150-300 rubles, a branded strip will cost more - from 500 to 2000 rubles;
• minimal risk of injury;
• allows you to work out any muscle group, especially effective for restorative and strengthening techniques;
• you can choose different degrees of elasticity depending on the person’s physical fitness;
• a wide range of exercises with load variability;
• can be combined simultaneously with other types of weighting materials;
• There are no contraindications for women during the postpartum period.

Using a sports elastic band also has its downsides.

They are related to the characteristics of the material:

1. Latex fabric may cause allergic skin reactions, slip, or rub areas of the body.
2. Short period of operation. After 8-12 months, the cuts become less elastic, wear out or simply tear.
3. It is impossible to clearly track progress as is the case with free weights.

Bottom line

Perform 9 exercises with an expander for women at home and within two to three weeks you will see positive results. Our training set is very simple. All you need is 20-30 minutes of free time and a resistance band. Tell us which exercise you liked best. Here are some more articles that might interest you

• How to lose weight for a girl: training with dumbbells at home
• 4 Ways to Get Stronger with Breath Control
• How to lose weight for a girl: 26 useful tips from nutritionists

Author : Lunden Souza

Translation of the article : 9 Exercises for a Killer Resistance Band Workout

Exercises with a fitness band for the abdomen

Plank

» Secure the fitness band just below your knees. » Prop yourself on your palms and toes. » Place your palms under your shoulders. » Keep your back straight, without arching in the lower back. » Leaning on your palms, as you exhale, spread your legs to the sides in a jump. » Return to IP.

Swing your legs while lying down

» Secure the mini loop to your shin. » Lie on your stomach with your head on your hands. » Alternately lift your straight leg up. » Try to put the load on your abs, not on your lower back.

Side plank

» Place the elastic band on the top of your shin. » Support yourself on your elbow and the outside of your foot. » Keep your body straight, without sagging down. » Stretch your other arm up. » As you exhale, lift your leg.

Exercises with elastic bands for legs and buttocks

Taking the leg back

» Secure the resistance band around your ankles. » IP: standing, working leg slightly behind. » As you exhale, gently move your leg back. » Keep your back straight, do not allow your lower back to arch.

Walking with an elastic band

» Secure the elastic band around your ankles. » IP: standing, feet under shoulders. The knee joints are slightly bent. The body is tilted forward. » Take 10-15 steps forward and backward.

Gluteal Bridge

» Secure the elastic band slightly above the knees. » IP: lying on your back, legs bent at the knees. Lift your buttocks and back off the floor. » Support points: shoulder blades and feet. » Spread your knees to the sides. » Return to IP.

Lunges-curtsy

» Secure the elastic band slightly above the knees. » IP: standing, feet wider than shoulder-width apart. » Lunge back and to the side. » Lower your knee to form a right angle. » Return to IP.

Deep squats

» Secure the elastic band slightly above the knees. » IP: Standing, feet wider than shoulders. » Squat until your thighs are parallel to the floor. » Move your pelvis back, keep the angle at the knee straight. » The knee should not go beyond the line of the feet. » Return to IP.

"Kicking Donkey"

» Secure the elastic band around your ankles. » IP: standing on all fours, resting on your palms and knees. » Raise your leg bent at the knee.

Calf Raise

» Secure the elastic band to the foot of the supporting leg and the ankle of the working leg. » IP: standing, legs together, knees not touching. » Bend your knee and bring your foot toward your buttock. » Hold the position for 1-5 seconds.

Knee abduction to the side

» Secure a resistance band around your knees. » IP: support on palms and knees. » As you inhale, move your knee to the side without straightening your legs. » Return to IP.

Squats with side swings

» Secure the elastic band just below your knees. » IP: standing, feet slightly wider than shoulder-width apart. » Do a squat. » Return to IP and swing your leg to the side.