Resistance bands were used to help people recover from injuries. Nowadays, such equipment is added to a workout plan by a wide range of athletes. That’s a simple gear that may boost your training and diversify your gym routine.
The gear is usually made with rubber material for better grip. A handle is attached to each end of the band. Resistance bands come in an array of colors and sizes to please every sportsman.
What Do Resistance Bands Do?
First-time users may be wondering whether a resistance band workout could be beneficial for them. Let’s figure it out.
The elastic bands are used for physical therapy and strength training. They are advantageous in maintaining muscle mass all over the body. The bands help to activate the muscles and improve overall strength.
Resistance bands shouldn’t be underestimated. With proper use, they may be an essential part of your all-around strength workout. Like kettlebells, dumbbells, or free weights, they bring the training to the next level. Besides, a rubber band requires little space. Thus, they are perfect for a home gym.
What Are Resistance Bands Good for?
So what are resistance bands used for? There’s a myriad of exercises with rubber bands involved. The good point is that the gear can be used for the full-body workout. Whether you have an upper-body workout or lower-body, the band provides a range of motion.
Here’s a list of benefits of why resistance bands are worth trying.
1. Tone Your Muscles
The exercise bands create tension in order to provide muscle contracting. The harder you stretch the gear, the more resistance you get. Hence, the more effective the exercise is. However, don’t overdo it with the workout. Add the workload gradually as with any other gym equipment.
2. Assistance as Well as Resistance
Resistance bands are great assistance for a range of exercises. For instance, they may help you to improve your pull-ups. Attach the band to the pull-up bar and place the gear under the knees or feet. And you end up with an assisted version of the workout. The resistance band helps to support your weight to alleviate the exercise.
3. Stretch Your Body
Resistance bands may come in handy before the workout too. If you need a solid stretch, use the equipment with no hesitation. It provides a range of motions to get your upper-body muscles relieved.
The stretch bands are great for post-workout as well. They help to deal with muscular tension after tough training. What a life-saver!
4. Recover After Injury
Rehabilitation training has been a focal area for using resistance bands. Unlike dumbbells and free weights, rubber bands don’t apply much pressure. So patients can rest assured the exercise is not overloading.
5. Strengthen Your Bones and Joints
Resistance bands are beneficial not only for muscles but for bones and joints too. Strength training promotes cell building to make your bones dense. Resistance band exercises help to prevent back pain and maintain the proper posture. Rubber bands provide solid resistance and foster body strength. Hence, it promotes dense bone building.
Workouts with resistance bands are common for people with joint issues. As we already covered, the bands provide solid assistance. So there’s less pressure on the joints while exercising. The bands affect muscle contracting while the joints are not highly overloaded. It’s a great perk for people weak in the knees but who still crave intensive HIIT workouts.
6. Suitable Design
The rubber bands are excellent for people of all ages and levels. They work the similar way as free weights. However, the weights rely on gravity to create resistance. The stretchy bands create tension to contract the muscles. Moreover, they promote a bigger range of motion.
Resistance bands are great for rehabilitation after injury. They help to provide pregnant women with enough exercise. Seniors use the bands to keep fit too. The rubber bands are suitable for children and adults. No matter, whether you’re a beginner or an advanced athlete, you’ll find ideal exercises for you.
7. Use It Everywhere
Resistance bands are quite lightweight, which makes the gear easy to carry. You can flawlessly use the equipment at home, office, or gym. As they’re easily portable, why not take the bands on your vacation to go on exercising. They need little space in your suitcase, which is a plus. No excuses!
8. Budget-Friendly Option
Another great perk about resistance bands is that they are quite affordable. You don’t need to fork out for a dumbbell set. A few rubber bands will be enough to tone your muscles and do full-body training.
There are dozens of options on the market. You can find resistance bands at the rate of up to $10. A wide color range makes this gear even more appealing. Choose a matching band for your workout outfit to be at the frontline. What a great solution for a home gym.
What Exercises Can You Do With Resistance Bands?
Let’s get the hang of using resistance bands. Check our efficient resistance band exercises to add to your home gym training.
How to Use Resistance Bands for Abs
Use resistance loop bands to train your core. That’s superb equipment to rock your abs and train stamina. Here’s a list of top resistance band workouts for abs.
1. Lying Leg Raises
Get down on the mat with the resistance band around your ankles. The arms and legs are extended straight with palms facing the mat. That’s your starting position.
Raise your right leg while the left leg is pressed to the floor. Then switch legs. Lift your left leg and press the right one. 10-12 reps per set is great.
2. Horizontal Scissors
One of the basic core exercises. But the bands get an opportunity to control resistance levels. Lie on the mat with your face up with the loop band around your ankles. Make sure the arms and legs are extended straight with palms facing the mat.
Lift both your legs using your arms as a pivot point. The legs make a 45-degree angle with your torso. Move your legs apart like scissors stretching the band. Try not to lower your legs while performing. Contract your core muscles. Do 6-10 reps per set.
3. Vertical Scissors
That’s another scissors variation. The starting point is similar to the previous one. Lie on the mat with your face up. Legs and arms are extended with palms facing the mat.
Lift your legs off the ground using your arms as a pivot point. Lower your right leg a bit while the left leg is moving towards the head. Then switch legs. Make vertical scissors motion. Repeat 10-12 times per set.
4. Bicycle Crunch
Get down on the mat with your face up. Put the resistance band around your feet. Place your hands behind your ears as you usually do when crunch. That’s your starting position.
Contract your core and start lifting your torso with elbows pointing forward. At the same time, raise your feet bending your legs. Pull your right leg to the chest. The right knee is touching the left elbow. Switch sides. Pull your left leg to the chest. The left knee is touching the right elbow. Repeat 6-10 times per set.
5. Mountain Climber
Get to the plank position. The hands shoulder-width apart are touching the mat. Place the resistance band on the feet. The toes are touching the ground. That’s a starting point.
Squeeze your core, watch your buttock is not lifted. There’s a straight line from the head to the legs. Pull one knee to the chest stretching the rubber band. Get back to the starting position. Repeat the same move with another knee. Alter the legs when performing. Do 10-12 reps per set.
6. Oblique Crunch
This exercise will fire up your abs right away! Get down on the mat. Lie on the left side with the resistance band around your ankles. Place your left hand on the mat in front of you with the palm faced down. That’s your pivot point. The legs are extended straight. This is a starting point.
Lift both your legs up. Pull your knees toward your chest while squeezing the core. Do 6-10 repetitions. Switch sides. Get on the right side and lean on your right hand. Raise and bend your knees to the chest. Don’t forget to contract core muscles while performing.
How to Use Resistance Bands for Arms
Pull-up bands and resistance bands with handles are ideal for upper-body workouts. They help to tone your body, gain muscle mass, and make the arms stronger. Such equipment is suitable for men and women training, no matter what your level is.
In order to grow muscles, you need to target various muscle groups. And resistance bands can do that flawlessly as they provide a wide range of motion. Here’s a list of ace upper-body exercises to get your arms shaped.
How to Use Resistance Bands for Pull-Ups
1. Bent Over Row
Place the middle of the loop band under your feet hip-width apart. Hinge forward your back so your head, neck, and upper back create a straight line. Your chest is parallel to the floor. There’s one end of the band in each hand. That’s your starting position.
Squeeze your core and start pulling the band up. While pulling, keep your elbows close to the torso. Put the shoulder blades together and make a pause for a second. Get back to the starting position. Repeat 10-12 times per set. Watch your moves, raise and lower slowly with no rapid actions.
2. Bicep Curl
That’s an excellent bicep workout with the hands exercising apart. One end of the band is under your right foot. Another end is in your right hand with the palm faced up.
Stand straight and start doing the bicep curl with your right hand. Make sure your elbow is pointing straight to the floor all the time. Do 10-12 reps. Then switch your hands. Do the bicep curl with your left hand while the band is under your left foot. The elbow is immobile. Do another 10-12 reps.
3. Tricep Extension
You’ll need to attach one end of the band to the door handle or pillar. Another end is in your right hand. Step a little back to create tension with the band. Slowly lower your torso forward. There’s a straight line from your head to the lower back. The arm is bent and the elbow is close to the torso. That’s your starting point.
Push the resistance band backward until your arm is extended straight behind you. Get back to the starting point. Repeat 10-12 times. Switch arms. Do the tricep extension with your left hand.
4. Standing Row
Fix one end of the resistance band while another end is in your hands. Your feet are shoulder-width apart. Step a little back to pull the band. That’s your starting position.
Pull the band towards your chest with your both hands. Hold the shoulder blades together for a second. The arms are bent while the elbows are close to the torso. Return to the starting point. Do 10-12 reps per set.
5. Upright Row
Place the resistance band under your feet hip-width apart. The other end of the band is in your hands with palms faced down. Place your hands together. That’s your starting position.
Pull the band up to reach the shoulder height. Your arms are bent with elbows pointing upwards. Make a pause for a second and then get back to the starting position. Repeat 10-12 times per set.
6. Face Pull
Fix one end of the band securely. The other end of the gear is in your hands with palms faced down. Step a little back to pull the band with feet shoulder-width apart. The hands are placed shoulder-width apart too. That’s your starting position.
Pull the band towards your face. The arms are bent with elbows pointing behind. The shoulder blades are put together. Stay in this pose for a second and then return to the starting position. Do 10-12 reps per set.
How to Use Resistance Bands for Legs
Lower-body workouts are quite exhausting. Lots of sportsmen are not fans of “leg days”. But they are a crucial part of the workout routine. Add resistance bands to your training to diversify such exercises. Here are top workouts to tone your leg muscles. Grab loop bands and you’re ready to go.
1. Deadlift
Place each end of the resistance band around your feet. The feet are placed wide apart, like a sumo position. Hinge forward the back so your torso is parallel to the floor. The back is slightly arched. Grab the middle of the gear with your hands. The hands are placed shoulder-width apart. That’s your starting position.
Pull the rubber band upwards until you stand upright. Keep your glutes tight while performing. Make a pause for a second or two and squat again. Repeat 6-10 times per set.
2. Lunge Glute Kickback
Place the band right above your knees. Step your right leg forward and get down on the knee with a lunge position. The arms are bent with hands placed on the waist.
Stand up and lift your left leg upwards as soon as you raise your back. Contract your glutes. The toes are faced down when performing kickback. Return to the standing position. Switch legs.
3. Seated Leg Extension
You’ll need a bench or solid chair to do leg extensions. Sit down so your legs create a 90-degree angle. Fix one side of the loop band around the chair’s leg. Another side is placed around your ankle.
Start straightening your leg slowly. Feel the resistance while performing the exercise. Hold on for a second and then get back to the starting position. Do 10-12 reps per set. Then switch your legs.
4. Donkey Kick
Lie on the mat with the band looped around your left foot. The hands are placed on the mat with palms faced down. The band is under your hands that are not touching each other. The back is slightly arched downward. That’s your starting position.
Kick your left foot back and lift it up with toes faced down. Contract your glutes. Hold on for a second in this position and then slowly lower your leg. Do 10-12 reps per set. Then switch legs. Place the resistance band around your right foot. Do donkey kicks with your right leg.
5. Standing Kickback
Place the resistance band around your right foot. Another end is in your hands. The feet are placed hip-width apart. The band is pulled tight.
Do a kickback with your right leg extended straight. Kick the leg as far as possible. Contract your glutes. Make a pause and get back to the starting position. Do 10-12 reps. Then switch legs and do another 10-12 reps with your left leg.
6. Kneeling Glute Kickback
Get down on the mat with your face down. Loop the resistance band around your left ankle and right foot. There’s a straight line from your head to the lower back. The arms are placed shoulder-width apart with palms faced down. That’s your starting point.
Contract your core and glutes. Perform a kickback with your right leg. The leg is bent with the foot faced upward. Another leg is immobile. Feel the resistance while kicking back. Hold on for a second and slowly lower your leg. 10-12 reps per set. Then switch legs.
How to Squat with Resistance Bands
1. Squat
Place the resistance band under your feet shoulder-width apart. The other end is placed in your hands at shoulder height not touching each other. Contract your glutes. That’s your starting position.
Squat down with palms facing the chest level. Your lower back is slightly arched when you’re in the squat position. The hamstrings are parallel to the floor. The knees are not getting over the toe line. Hold on for a second and then go back to the standing position. Do 6-10 reps per set.
2. Sumo Squat
Loop the resistance band over your thighs right above your knees. The feet are placed hip-width apart. Put your hands on your chest or hips. That’s a starting point.
Get down to the squat position. Bend your knees and move your hips backward. Make sure your knees don’t cross over the toe line. Stand up and lift your right leg up. The leg is extended straight. Contract your glutes and abs while performing. Lower the leg down to the floor.
Do another sumo squat. But this time when you stand up, raise your left leg up. Lower the leg and squat again. That is 1 rep. Alternate your legs when doing sumo squats. Do 6-10 reps per set.
3. Squat Press
This exercise is a true squat challenge. Loop the resistance band around your feet with toes facing apart. Another end of the gear is on your hands at chest level with palms facing up. Twist the band so the upper side is going behind your shoulders with the top part behind you. The twist makes an X-shape in front of your stomach.
Do the squat with your hips backward. The knees are bent facing apart each other. Slowly stand up stretching the band. Contract your abs and glutes. While standing up, extend your arms to the highest point with palms facing up. Hold on for a second and squat again. Do 6-10 reps per set.
How to Attach Resistance Bands to Wall?
Some resistance band exercises require attaching the gear to solid support like a wall. So you could spread the weight properly and perform the workout. There are several solutions to anchor resistance bands at home, including:
- doors;
- sturdy parts of the house;
- heavy equipment;
- solid pieces of furniture;
- wall anchors.
Look for Door Anchors
Many brands produce resistance bands with a door anchor. It allows you to attach the band to the door and do a wider range of workouts.
A door anchor is a piece of equipment with a foam roller on one side and a loop on another side. The roller is commonly thick and cushioned for door protection. The loop is made from sturdy and stretch material. There could be neoprene inlining to protect your resistance bands.
If your bands don’t have any anchors, no probs. They are sold separately. Like the Undersun Resistance Bands Door Anchor that is budget-friendly and easy to maintain.
Check for Sturdy Points
Observe your living place. It’s likely to have some sturdy parts where you can fix your resistance bands. It should be something pillar-like so you could loop the band around it. Look for solid posts or tubes to anchor resistance bands at home.
If you run a gym in the basement or garage, consider ceiling joists to attach the gear. If your ceiling joists are made of wood, place something soft between the wood and bands. Otherwise, the bands may wear out quickly.
Use Heavy Equipment
For those who have gym equipment at home, attaching a resistance band is no longer a problem.
Use power racks or something to fix the band. Most power racks come with little hooks to anchor resistance bands. Even if you don’t have the hooks, you can still loop the band around the rack. Place an extra weight on the power rack to fix the equipment and make it immobile while exercising.
Grab Some Furniture
Not every home gym is equipped with professional machines. You can use your furniture as an alternative option. Look for heavy pieces that won’t move during training. These are a chair, armchair, couch, coffee table, etc.
Choose the furniture appropriate for the exercise you want to perform. You may need a chair with legs to loop the band around them. Some workouts require the band to be placed at chest level and higher. In this case, consider using door anchors to attach the gear between the furniture.
Consider Wall Anchors
Furniture as home gym equipment may not be a way out. Wall anchors are the thing to go. These are small hangers with a hole inside so you can attach the bands through them. You’re able to mount the device at any place on the wall and use resistance bands at any level.
The wall anchors are easy to use. For instance, the OPTP Resistance Band Wall Anchors come with screws for installation. Just set the anchors, loop the resistance band and enjoy your workouts.
Workout at Home with Resistance Bands
A resistance band is a go-to equipment for a home gym. The gear can replace a bunch of pricey gym equipment but the efficiency is still highly evaluated. The bands are super lightweight that makes them easy to store and maintain. What a space-saver. Many people want to workout at home. But as soon as they realize there’s little space in there, they give up right away. Now using resistance bands leaves you no excuses!
There are dozens of exercise band options available on the market. They come in different sizes and designs. People of all levels of training are able to pick the most suitable gear. Most sports brands produce resistance band sets to slay all-around workouts. They provide various resistance levels to hit different muscle groups. You can use dumbbells and exercise balls to boost your
If you’re a rookie user, you can look for a certified personal trainer to get some help. They will advise you to plan your upper-body and lower-body exercises, and more. Check our detailed workout guidelines to diversify your sports routine.
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