Achieving Fitness with Resistance Band Exercises
You are wanting to get into shape and improve your fitness but you cannot afford the money of the time to go to the gym. You don’t have a TRX System yet and are looking for other alternatives. Well, you can focus on increasing your flexibility or you can achieve your strength goals by using a resistance exercise band. Resistance band exercises give you an option to a more portable and convenient way to exercise.
Resistance exercise bands come in different colors which symbolize different tensions. Therefore, it is important that you select a resistance exercise band that allows you to keep proper form while working your muscles through as much motion as you can.
Resistance band exercises are great for the following people:
- People rehabilitating from an injury
- People who cannot leave their home
- People who are not experienced with weight training
What is a Resistance Exercise Band?
In order to perform these resistance band exercises, you will need to by some exercise bands or tubing. Here is some options for you to choose from in order to get started. It is best to buy a set of bands so you can pick the tension you need.
Breathing is critical to proper performance of resistive band exercises. Be sure to breathe in on the relaxation and exhale on the tension phase. Check out this post on breathing for more information.
The two options are affiliate links. If you purchase, I might get a commission.
WHATAFIT Resistance Bands Set
Contains multiple tensions, carry bag, handles, ankle straps, and door anchors.
100% Natural Latex
Letdle Latex Free TPE 13Pcs Resistance Band
Contains multiple tensions, carry bag, handles, ankle straps, and door anchors.
Latex Free
The 21 Resistance Band Exercises:
1. Shoulder Flexion
Focus: This exercise is used to strengthen the front of the shoulder, chest, biceps, and your grip.
Beginning: Start by holding the band to your side with it attached behind you.
Ending: Lift/stretch the band until it touches the bottom of your arm.
Alternative: You can stand on the band giving you greater freedom to higher over your head with resistance.
2. Shoulder Abduction
Focus: This exercise is used to strengthen the side of the shoulder, biceps, and your grip.
Beginning: Start by holding the band to your side with the band under your foot.
Ending: Lift/stretch the band until it touches the bottom of your arm.
Alternative: You can attach the band to a door knob beside your opposite arm and pull out stopping at shoulder height. This will provide less resistance on the shoulder.
3. Shoulder External Rotation
Focus: This exercise is used to strengthen the lateral rotator cuff of the shoulder and your grip.
Beginning: Start by holding the band in your hand with your elbow to your side. The band is attached to a door knob next to you.
Ending: Stretch the band away from in front of you as far as comfortable.
Alternative: You can stop when your hand is straight in front of you. This will provide less resistance on the shoulder.
4. Shoulder Extension
Focus: This exercise is used to strengthen the posterior deltoid of the shoulder, triceps, and your grip.
Beginning: Start by holding the band in your hand in front of you. The band is attached to a door knob.
Ending: Pull/Stretch the band down beside you as far as comfortable.
Alternative: You can attach the band higher to provide greater resistance with the exercise.
5. Shoulder Internal Rotation
Focus: This exercise is used to strengthen the medial rotator cuff of the shoulder, biceps, and your grip.
Beginning: Start by holding the band in your hand with your elbow to your side. The band is attached to a door knob next to you.
Ending: Pull/Stretch the band towards your abdomen in front of you as far as comfortable.
Alternative: You can stop when your hand is straight in front of you. This will provide less resistance on the shoulder.
6. Chest Cross-Over
Focus: This exercise is used to strengthen the chest or pectoral muscles, biceps, and your grip.
Beginning: Start by holding the band out to your side. The band is attached to a door knob next to you.
Ending: Pull/Stretch the band towards your abdomen and across your chest as far as comfortable.
Alternative: You can stop when your hand is straight in front of you. This will provide less resistance on the shoulder and chest.
7. Shoulder Press
Focus: This exercise is used to strengthen the shoulders, triceps, and your grip.
Beginning: Start by holding the band at shoulder height. The band is anchored under your foot.
Ending: Push/Stretch the band towards the ceiling and pause at the top.
Alternative: You can hook the band at an object waist high. This will provide less resistance on the shoulders.
8. Lateral Raises
Focus: This exercise is used to strengthen the shoulders and your grip.
Beginning: Start by holding the band at your sides. The band is anchored under your foot.
Ending: Lift/Stretch the band towards the ceiling and pause just above shoulder height.
Alternative: You can hook the band at an object waist high. This will provide less resistance on the shoulders.
9. Bicep Curls
Focus: This exercise is used to strengthen your biceps and your grip.
Beginning: Start by holding the band at your sides. The band is anchored under your foot.
Ending: Lift/Stretch the band towards the ceiling by bending the elbows and pause at the top.
Alternative: You can hook the band at an object waist high. This will provide less resistance on the shoulders.
10. Tricep Press
Focus: This exercise is used to strengthen your triceps and your grip.
Beginning: Start by holding the band with your elbows bent. The band is anchored to a cabinet or knob
Ending: Press/Stretch the band towards the floor by straightening the elbows and pause at the bottom.
Alternative: You can hook the band to a higher object. This will provide more resistance on the arms.
11. Lat Pull
Focus: This exercise is used to strengthen your lats and your grip.
Beginning: Start by holding the band over your head. The band is anchored to a cabinet or knob.
Ending: Pull/Stretch the band towards the floor by bending the elbows and pause at the bottom.
Alternative: You can hook the band to a higher object. This will provide more resistance on the arms.
12. Hip Flexion
Focus: This exercise is used to strengthen your hip flexors and some thigh muscles.
Beginning: Start by attaching the band to your ankle. Hold to the back of a chair. The band is anchored to the bottom of a door.
Ending: Pull/Stretch the band forward by kicking your let with the knee straight and pause at the top.
Alternative: You can stand further away from the attachment. This will provide more resistance on the legs.
13. Hip Abduction
Focus: This exercise is used to strengthen your hip abductors and some thigh muscles.
Beginning: Start by attaching the band to your ankle. Hold to the back of a chair. The band is anchored to the bottom of a door.
Ending: Pull/Stretch the band out to the side by kicking your leg out with the knee straight. Pause at the top.
Alternative: You can stand further away from the attachment. This will provide more resistance on the legs.
14. Hip Adduction
Focus: This exercise is used to strengthen your inner thigh muscles.
Beginning: Start by attaching the band to your ankle. Hold to the back of a chair. The band is anchored to the bottom of a door.
Ending: Pull/Stretch the band out to the side by kicking your leg across the other leg with the knee straight. Pause at the top.
Alternative: You can stand further away from the attachment. This will provide more resistance on the legs.
15. Hip Extension
Focus: This exercise is used to strengthen the muscles in your glutes and hamstrings.
Beginning: Start by attaching the band to your ankle. Hold to the back of a chair. The band is anchored to the bottom of a door.
Ending: Pull/Stretch the band out to the side by kicking your leg out backwards with the knee straight. Pause at the top.
Alternative: You can stand further away from the attachment. This will provide more resistance on the legs.
16. Squats
Focus: This exercise is used to strengthen your thigh and glute muscles.
Beginning: Start by holding the band at shoulder level on each side. The band is anchored under your foot. Squat down some to reduce tension on the band.
Ending: Pull/Stretch the band by straightening your knees and standing up tall.
Alternative: You can use a stronger tension band. This will provide more resistance on the legs.
17. Clamshells
Focus: This exercise is used to strengthen your butt and hip muscles.
Beginning: Start by lying on one side with the band around your knees.
Ending: Pull/Stretch the band towards the ceiling by lifting the top knee away from the bottom knee.
Alternative: You can shorten the band or use a thicker band. This will provide more resistance on the hips.
18. Side Steps
Focus: This exercise is used to strengthen your hips in standing.
Beginning: Start by putting the band around your knees and getting in a slight squat.
Ending: Walk side to side pulling on the band with each step.
Alternative: You can shorten the band or use a thicker band. This will provide more resistance on the hips.
19. Step Press
Focus: This exercise is used to strengthen your leg muscles
Beginning: Start by lying on your back with the band around your foot and anchored with both hands.
Ending: Pull/Stretch the band by pushing the leg straight.
Alternative: You can use a shorter or stronger band. This will provide more resistance on the legs.
20. Toes Up Pull
Focus: This exercise is used to strengthen your lower leg muscles
Beginning: Start by sitting on the floor or a bed with the band around the top of your foot. The band is anchored to a cabinet or knob.
Ending: Pull/Stretch the band towards you by pulling your foot towards your head.
Alternative: You can use a shorter or thicker band. This will provide more resistance on the legs.
21. Ab Crunch
Focus: This exercise is used to strengthen your abdominal muscles and core.
Beginning: Start by holding the band over your head with the elbows bent. The band is anchored to a cabinet or knob.
Ending: Pull/Stretch the band towards the floor by bending your trunk forward and pause at the bottom.
Alternative: You can hook the band to a higher object. This will provide more resistance on the core.
Conclusion
Performing resistance band exercises is an excellent alternative to traditional strength training. It is very appropriate for people who are unable to go to the gym, lift heavy weights, may be recovering from an injury, or may be just getting experience with resistance training.
In addition to making sure you have the right resistance band exercises in your program, choosing the correct amount of resistance is critical to your success. Check out the resistance band exercises above and give them a try. You will be amazed at how much strength you can achieve in your own environment.
