Resistance Band Exercises: Workouts At Home
Resistance Band Exercises Videos - Resistance bands are great for those who want to exercise at home. Here're few resistance band workouts that you can do at home.
We would like to take this opportunity to thank Mr. Gustav Gossweiler for introducing resistance bands to this world. He was granted a patent in the United States in 1896. The ultimate home gym tool that's easy on your wallet, takes up next to no space, and offers a world of varied movement possibilities. Also, widely used by physiotherapists and Chiropractors for rehabilitation and therapy. Basically - no dumbbells, no problem. Build muscle and strength with these simple band exercises.
Table of Contents
- Warm-Up
- Squats
- Thrusters
- Push-Ups with Resistance Band
- Rows
- Shoulder Press
- High Pulls
- Bicep Curls
- Side Lat Raises
- Deadlifts
- Bent Over Row
- Tricep Extension
- Standing Chest Press
- Seated Rows
- Glute Bridges with Resistance Band
- Lateral Band Walks
- Bent-Over Lateral Raises
- Plank with Band Row
- Cool Down
- Conclusion
- FAQs
Warm-Up (5-10 minutes)
Begin with a light warm-up to increase blood flow and prepare your muscles for exercise. You can do jumping jacks, high knees, or dynamic stretches.
Squats
A squat is a fundamental human movement. It's a compound exercise that activates and uses all our major muscle groups. Don't worry if you don't have access to dumbbells or barbells - all you need is the resistance band.
- Stand with your feet shoulder-width apart.
- Place the resistance band just above your knees.
- Hold the ends of the band with your hands at chest height.
- Lower into a squat, keeping your chest up and knees in line with your toes.
- Push through your heels to return to the starting position.
- Do 3 sets of 12-15 reps.
Thrusters
The thruster is an exercise that has many benefits. It helps in Total Body Strength, Fat Burn, and improved endurance. Do it for 30 seconds. The exercise is a combination of a squat and a shoulder press. Be careful; start with a lighter resistance band to get the hang of the movement and then slowly and gradually progress to heavier bands.
Push-Ups with Resistance Band
- Place the resistance band across your upper back and hold the ends in each hand.
- Assume a push-up position with your hands wider than shoulder-width apart.
- Lower your chest toward the floor, keeping your core engaged.
- Push back up to the starting position.
- Do 3 sets of 10-12 reps.
Rows
Rows are very effective for the back, deltoids, and biceps. All you need is a band with the right resistance level and an anchor to securely wrap the band around (note - if the resistance is not too high then you can wrap it around your feet) with the right posture, as demonstrated in the video below. The form is very important - you can use this exercise with higher resistance to build strength or row for 30 seconds with lower resistance and feel the burn.
Shoulder Press
Using resistance bands, you can work on stabilizing and strengthening your muscles which in turn reduces the chance of injury. The shoulder press is a simple exercise and yet has a very high impact as it works in isolation and you cannot use your lower body to generate momentum, unlike dumbbells or barbells.
High Pulls
Here's another favorite shoulder exercise - the high pull. High pulls using resistance bands should be led through the elbow. Don't use your glutes or abdomen to generate the pull. It's again very effective and works on your traps.
Bicep Curls
Bicep curls using resistance band is a very effective exercise with instant gratification - you can see the pump on your bicep almost immediately. However, you need to be careful of your form and avoid moving the elbows. Focus on engaging your biceps and generating power through them only.
Side Lateral Raises
Lateral raises are very effective for the shoulders. You need to perform this exercise one side at a time. It can be done by wrapping the band around one foot and pulling the other end above shoulder height. The form is very important and you should avoid bending your arms and keep the body straight.
Deadlifts
Deadlifts with a resistance band usually help a beginner to prepare and progress to using barbells but it also comes handy when you don't have access to barbells. Two key points to keep in mind:
- Keep your hips pushed backward and your back flat
- Do not shrug when you stand upright
Bent Over Row
The bent-over row is another impactful exercise for your back. It also works on your lats and biceps. Make sure your core is engaged and tight throughout the exercise. With slow controlled movements, you can feel your muscles get activated immediately. You need to be careful about your posture (keeping your back straight and hips pushed outward) while performing the exercise.
Tricep Extension
Tricep extension using resistance bands are quite easy to perform and works wonders. You need to maintain your form by keeping your body straight and core engaged. Additionally, keep your elbows close, locking them every time you extend. This is key for maximum impact.
Standing Chest Press
Attach the resistance band to a sturdy anchor point (e.g., a doorknob) at chest height. Stand facing away from the anchor point, holding the band handles at chest level. Push the handles forward until your arms are fully extended, and then slowly return to the starting position.
Seated Rows
Sit on the floor with your legs extended, and loop the resistance band around your feet. Hold the band handles with both hands, palms facing each other. Bend your knees slightly and pull the band towards your abdomen, squeezing your shoulder blades together.
Glute Bridges with Resistance Band
Lie on your back with your knees bent and feet flat on the floor. Place the resistance band just above your knees. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat.
Lateral Band Walks
Place the resistance band just above your knees. Stand with your feet hip-width apart and knees slightly bent. Take small steps to the side, maintaining tension on the band. Walk to one side for a few steps and then return in the opposite direction.
Bent-Over Lateral Raises
Stand on the middle of the resistance band with your feet hip-width apart. Hold the band handles in each hand, palms facing each other. Bend at your hips, keeping your back straight and knees slightly bent. Lift your arms out to the sides until they reach shoulder level, then lower them back down.
Plank with Band Row
Loop the resistance band around a stable anchor point. Assume a plank position with the band handles in your hands. Pull one handle toward your hip, keeping your core engaged and hips stable. Alternate sides for each repetition.
Cool Down (5-10 minutes)
Finish your workout with a cooldown, including static stretches for the major muscle groups worked during the workout.
Conclusion
Resistance band workouts at home provide a cost-effective, space-saving, and versatile way to build strength, improve flexibility, and tone your muscles. Whether you're a beginner or an experienced fitness enthusiast, resistance bands can be tailored to your fitness level. Thanks to Mr. Gustav Gossweiler's invention, this convenient workout tool is accessible to everyone.
So, say goodbye to expensive gym equipment and hello to effective home workouts with resistance bands!
See all our Resistance band exercise collection here.
FAQs
1. Are resistance band workouts suitable for beginners?
- Yes, resistance band workouts are great for beginners as the resistance level can be easily adjusted to your fitness level.
- Absolutely, resistance bands are effective for building muscle and strength.
3. What's the benefit of using resistance bands for exercises?
- Resistance bands offer a wide range of motion and are excellent for targeting specific muscle groups.
4. Do I need any additional equipment for these exercises?
- You only need a resistance band and possibly an anchor point for some exercises.
5. How can I make resistance band workouts more challenging as I progress?
- You can increase the resistance level of your bands or combine different bands for added difficulty.
Get started with resistance band workouts at home and enjoy the convenience of a full-body workout without leaving your doorstep.
