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10 Resistance Band Exercises For a Full Body Workout



Doing regular exercise at home with a Resistance Band is a great alternative to working out in the gym. This small sports equipment can replace bulky, expensive exercise machines. With it, you can pump and strengthen any muscle group. Therefore, it is becoming more and more popular among lovers of sports at home.

The band expander is a universal sports equipment. Both women and men of any age can train with it.

10 Resistance Band : Alternating legs back


To perform this exercise with a fitness strap, you must first tie the edges. The diameter of the ring is to be determined based on the required degree of tension.

Having completed the preparation of the projectile for work, thread both legs into an impromptu loop. The expander tape should be in the area of ​​the ankles.

Next, place your hands on any suitable surface. It can be a window sill, a chair back, a wall. Now lift your right leg up and back. Feel the muscles in your thigh and buttocks tighten. Do the same with the left limb.

Movements should be performed in 3-4 sets of 10-15 repetitions for each leg.

10 Resistance Band : Deadlift


Step on the center of the machine with your feet shoulder-width apart. Pull the projectile tightly by wrapping the edges of the tape around your palms and wrists. Now bend forward, knees can be bent slightly. Release the tension completely, and then straighten out, stretching the projectile as much as possible at the top point. Take the starting position.

The recommended repetition rate is 12-15 times in 3 sets.

10 Resistance Band: Alternate kicks


Lying on the floor, bend your knees. Raise one leg and place the center of the machine behind your foot. Hold the edges of the projectile in your hands or wind it around your palms. Working with long expander, you can fold it in half.

Now lift your hips and stretch your leg with the band forward. Return to starting position. Repeat 12-15 times. Do the same with the other limb.

10 Resistance Band: Turning lunges


Stand up straight. Fold the rubber band in half and hold it in front of you with outstretched arms. Now bend the elbow joints, stretching the projectile as much as possible and pull them up to the chest. Simultaneously with this movement, put your right foot forward and rotate the body in the same direction. At the same time, the left end is held on toes, does not touch the floor surface.

Repeat the exercise 10-12 times in 2 sets.

10 Resistance Band: Swing legs to the sides


After tying the edges of the tape for the previous movement, take your time to untie it. You will need it again in the form of a ring.

Thread your legs through the loop again. Only this time, turn to the support surface sideways (first with the right, for example). Raise your left limb and swing up. Return slowly to the starting position. Repeat the same on the other side. Do exercises with a fitness tape 10-12 times in 3-4 sets.

10 Resistance Band : Boat (strengthening the abdominal muscles)


In the prone position, roll the central part of the tape over your feet. Hold the edges of the shell firmly in your palms. At the same time, lift your legs and torso about 45 degrees from the floor. Try to hold this position for a few seconds. Return to starting position.

Do 2-3 sets of 10-12 reps.

10 Resistance Band : Two-handed deadlift


Step with both feet on the middle of the machine. At the same time, spread your legs shoulder-width apart. Take the edges of the expander tape or wrap them around your wrists and palms for comfort. Stretch your arms freely along the body, the tension at this moment should not be too strong. Now lift them up, bending at the elbows and pulling the tape.

Make sure that the shoulder blades are flattened when lifting. Slowly lower your arms down, avoiding sudden jerks. Repeat the movement 10-12 times in 3 sets.

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10 Resistance Band : Seated Rows


Sit on the floor, straighten your back. Place the central part of the band behind your feet. You can bend your knees slightly. But if physical capabilities allow, it is better to keep the legs straight.

Wrap the edges of the tape around your palms or wrists, adjust the tension. Straighten your arms in front of you and then pull them in your direction (to the belt). When performing the movement, the shoulder blades should be brought together. When pulling, try to press your elbows closer to the body. Return slowly to the starting position. Repeat this exercise with the Resistance Band 10-12 times in 3 sets.

10 Resistance Band : Exercise for the muscles of the legs


First of all, make a ring from a Resistance Band by tying the edges of the projectile. Adjust the diameter according to the desired tension. Now take a position lying on the floor on your side. Place the rubber trainer on the ankles, passing both legs into it. Lean on your elbow.

As you stretch the expander, lift your upper leg and return to the starting position. Repeat the exercise 15-20 times for each limb for 2-3 sets.

10 Resistance Band : Extension of arms in an incline

Put your feet shoulder-width apart, while stepping on the central part of the shock absorber tape. Hold the edges of the projectile firmly, wrapping them to increase tension on the wrists.

Lean forward, lift your elbows up (as if trying to put your hands behind your back). Make sure that the shoulder line is parallel to the floor surface. Now extend your elbow joints by extending your forearms. Return to starting position. Do not swing while doing the extension.

The recommended number of sets is 2 x 15-20 reps.


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