Resistance Bands Exercises are exercises you do use the resistance band.
Resistance Bands are your go-to bands for exercises and workouts.
They were often used for rehabilitation training when recovering from an injury, but they are now being used for workouts, both in the Gym and at Home.
The Resistance Band is flexible and is often made with rubber and stretchy-like materials.
The Resistance Band comes in handy too as it can be easily traveled with as exercise equipment.
There are various parts of the body that you can use the resistance band to work out with, some of which are listed below:
- Resistance band arm workout
- Exercises for legs
- lower back resistance band exercises
- resistance band chest workout
- hamstring resistance band exercises
- resistance hip band exercises.
In this article, we will be talking about various resistance band exercises for legs, arms, abs, back, and check.
If you are on a search for resistance band exercises, you should stop right here.
Contents
10 Best Resistance Band Exercises for Legs, Glutes, Arms, Abs, Back, Chest
1. Front squat
The front squat resistance band exercises mostly your legs, arms, thigh, and back.
Front squat helps you with stability and strength to your thigh and groin.
How to do it
- Stand firmly on the resistance band with your legs apart just a little wider than your shoulder.
- Hold the resistance band in each hand.
- Then lift your hand over your shoulders.
- Then go down in a squat.
- Go straight down in a sitting position with your knees forming a vertical line with your toes and your abs firm.
- Rise, back to the standing position you started with.
- Repeat as many times as you can.
2. Glute Bridge
Glute bridge is a resistance band exercise that involves the whole body but with emphasis on your waist, abs, chest, and back.
How to do it:
- Lie on a yoga mat with your face up
- Then tie a resistance band around your legs right above your knees.
- Place your feet on the floor and bend your knees.
- Let your legs and thigh form a 45 degrees position.
- Slowly lift your hips until your shoulders knees and hip align.
- Repeat the process about 10-15times or more.
3. Kneeling Crunch
It is a resistance band exercise that requires you to fasten the band to a high anchor.
How to do it:
- Fasten your resistance band to an elevated anchor, kneeling and clutching each side of the band.
- Expand your elbows out to your shoulder level.
- Engage your core, and bend your waist toward your hips while your abs contract.
- Gently return to the position you started with.
- Repeat about 12-15 times.
- This is a resistance-long band exercise because it requires a long resistance band
4. Standing biceps curl
This resistance band exercise is good for your biceps. It is done like you are lifting weights.
How to do it:
- Stand upright using your feet to hold down your resistance band in the middle and with your feet slightly parted more than your shoulders.
- Hold the resistance band handle in each hand with your arms placed by your side.
- Pull your hands up to your shoulders like you are lifting a weight, bending your elbow until your biceps contract.
- Lower your hand and repeat the same process about 15times.
5. Forward Raise
Forward raise is a resistance band exercise that is good for exercising the arm and shoulders.
How to do it:
- Stand with your feet slightly apart at shoulder width, using your feet to hold down your resistance band firmly.
- Clutch the handles with each hand and your palms face in.
- Then pull the band, bringing your left arm straight out in front of you to your shoulder height.
- Gently lower your arms back before switching arms
- You can try this as many times as possible.
6. Seated Resistance Band Biceps Curl
This is one of the resistance band exercises that is done while sitting.
It helps work on your hand, chest, and back.
How to do it:
- Sit on a stool with your feet slightly apart
- Place your feet firmly on one end of your resistance band.
- Grip the other end of your resistance band with your right hand.
- Lean forward slightly to rest and ease your right elbow on your right thigh
- You can place your left hand on your waist or your left thigh.
- Start by resting your right arm on your thigh, your arm should form a 90-degree angle.
- Then do a bicep cup and pull your hand in the direction of your shoulder.
- Concentrate on engaging your biceps and keep your shoulder calm.
- Do this about 10 times and repeat the same process with your left arm.
7. Resistance Band Pull Apart
This resistance band exercise works on your shoulders, chest, and back.
How to do it:
- Stand with your feet slightly apart and grip the end of each resistance band with each hand.
- With your palms down, raise both hands to your chest height and your hands slightly apart too.
- The resistance band should not be too taut at this point.
- Then pull your arms apart, pulling each resistance band wide to the side and keeping the arms at the same height.
- Withdraw your arms back to the middle and repeat the process.
8. Cuff Pivot
This is one of the resistance mini band exercises we have. It engages your hand and shoulder.
How to do it:
- Stand firm with your feet together.
- Then hold each end of the resistance band in each hand.
- You need a mini resistance band for this exercise or you roll the band to make it shorter and fit for the exercise.
- Hold the edges of the resistance band simply below your chest.
- Your elbows should lean and bend, pointing outward.
- While your left hand is kept in the same position, pull your right hand out towards your right side.
- Let the movement come from your shoulder. Your elbow should naturally swirl in towards your waist.
- Don’t move your left arm even while engaging your I’m right arm and I’m the muscles of your body.
- Start the process all over with the other side and repeat as many times as possible.
9. Bow and Arrow
This exercise allows you work more on your shoulders, and arm.
How to do it:
- Stand with your feet slightly apart and your right leg a bit forward.
- Hold each edge of the band in each hand
- Hold the edges of the band to chest height level and expand your right arm to your right side.
- Avoid your left hand going beyond the middle of your body and maintain this as your starting position.
- Then pull your left hand to the left, far from your right arm like you are trying to shoot an arrow in its bow.
- Return to the starting position and repeat the same process with the other hand.
10. Resistance Band Back Press
This resistance loop band exercise will engage your hand, back, and shoulders.
How to do it:
- Start this move with your feet together, then put your right foot out and widen your legs a bit.
- Hold the resistance band and loop across your back, position at the upper region of your back.
- Then hold the edges of the resistance band in each hand.
- With both elbows out and your arms placed at your ribcage, close to your chest.
- Stretch your arms out totally, let it form a figure 11 in front of you.
- Keep your back straight to resist the impulse of falling forward as you stretch the band.
- Return your arms to your ribcage to start all over and repeat the same process as many times as possible.
Note: You are free to rest amidst each workout session to catch your breath before continuing.
Yes! You can do it.
We are routing for you.
Conclusion
Resistance bands are quite easy to use and you can create a full-body workout routine and exercise with your resistance bands.
Resistance band exercise can help you build muscles and stability
However, your workout routine with a resistance band can also be limited by the length of the resistance band you have.
Here we have helped you create 10 workout routines that can be done with your resistance bands even in the comfort of your home.
Varying from easy routines and challenging ones, these resistance band exercises will help you work out on some of your body parts like your Arms, Legs, Glutes Chest, Abs, and Back.
