8 Resistance Band Exercises: A Total Body Workout You Can Do Anywhere

Resistance Band Exercises – There are countless reasons for not making it into the gym: a tight schedule, traveling too much, working late, feeling intimidated, clueless of the exercises upon getting there, and other excuses of similar nature. It is a known fact that gyms can be intimidating or crowded at times; this is why some people prefer home exercises. Unfortunately, with home exercises, they can also consume more space and need more capital for home fitness equipment.

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Luckily, the popularity of home fitness makes all these excuses void since you no longer need to pay for a gym membership to get a full-body workout. Say goodbye to these lame excuses because resistance bands are here to make your fitness goals more convenient and achievable. With resistance band exercises, achieving toned muscles is more comfortable because they can be performed anywhere.

Introducing Resistance Bands

Resistance Band Exercises – Nowadays, people choose to build more muscles instead of bulking. They use this method to lose weight since it will result in a sculpted body, hence more effective. A cardio workout will undoubtedly lose weight, but building more muscles will burn calories at rest.

It is an innovative piece of fitness equipment that won’t take much space in your home. Best of all, it won’t hurt your wallet as it is relatively durable and inexpensive. One set is equal to the price of one dumbbell.

Above all, It was designed to work on smaller and larger stabilizing muscles which are difficult to target with high-end workout equipment. It was created to firm and shape your legs, booty, and core while burning more calories and fats in your stomach. Research also shows that engaging in this equipment improves gait function, flexibility, balance, and may encourage better neuromuscular fatigue.

resistance bands set

How to Use this: 

Larger bands are anchored to pull, push, and perform isometric movements or used as a substitute for weights, while smaller bands are used to add resistance to bodyweight moves or looped around the limbs.

With resistance bands, regression and progression can be accomplished quickly. Beginners should use a lighter band at first to experience less resistance. Sooner or later, they should level up their brand to increase their strength. Advanced athletes who opt for a more challenging workout routine should choose a heavier and thicker band.

To use a resistance band, you need to follow the guide. If you do, you are on your way to achieving the body you have always wanted. The band is also the ideal lightweight equipment for women, who wish to attain specific body goals in a specified time frame.

Review the workout below as demonstrated and explained by Bradford Shreve, a certified personal trainer in New York. Follow every single move as instructed for a complete body workout.

8 Resistance Band Exercises

#1 Lateral Banded Walk

Other Names: Lateral squat walk or resisted side-stepping with resistance band

Target Muscles: gluteus medius, hip abductors

The lateral banded walking exercise is the perfect way of strengthening the hip abductors, increasing knee joint stability, and improving hip stability, particularly your gluteus medius. As a warmup exercise, it engages deep muscles to stabilize one’s pelvis. In turn, this enhances efficiency in movement and achieve overall body mechanics. 

Step-by-Step Instructions

  1. On your ankles, loop the resistance band. Keeping it flat and not bunched. Place it beneath each ankle by wrapping your legs.
  2. Begin with feet shoulder-width apart. Your knees should be bent slightly. Do not stretch the band. To activate your gluteus medius, do a half-squat position.
  3. Your feet should be stable and aligned with your shoulders. Your body weight must also be evenly distributed.
  4. In the right direction, do 15 steps and another 15 steps in the left direction. Your hips should be aligned during the workout.
  5. Before switching your legs, make sure to shift your weight slowly. Do other steps.

According to Pam Moore, a professional occupational therapist and running coach, many runners experience tightness and dull ache on their butts when they run. To prevent this sensation, she suggested lateral banded walking exercise to activate your glute and hip muscles.

#2 Banded Squat With Leg Lift

Target Muscles: Abductors, Glute Max, Hip Flexors, Quads

Step-by-Step Instructions

  1. With a resistance band placed on your thighs, stand with your feet and hip-width apart. Your hands should be on your hips or chest.
  2. Your knees should be bent while pushing your butt to a lower position (squat position).
  3. Stand up slowly and lift your left or right leg to the side. Your knees should be straight and aligned. Do this for 20 reps.
  4. Return your leg and lift your left or right leg again. Do this for 20 reps. Your knees should be straight and aligned. Return your leg to the floor. That’s one rep.
  5. Do alternating sides in every one set. Your chest must be lifted. Do not arch your back.

Kelly Gerard is a running coach and co-founder of the Kukimbe app. Recently, she pointed out that road runners perform a lot of back movements. This leads to premature abductor muscles, which is prone to injuries. To solve the problem, runners should move on different stable motions.

#3 Banded Star Jacks

According to Gerard, banded star jacks are the best explosive movement to increase one’s heart rate. The additional resistance exerted on the ankles transforms this workout into an endurance challenge since it strengthens also the hips, glutes, hamstrings, and quads. You can do banded star jacks during your high-intensity interval training or during a dynamic warmup. 

Step-by-Step Instructions

  1. Stand with your feet shoulder-width apart and wrap a small band around your ankles.
  2. Raise both hands overhead and jump with your feet wide apart (If you notice, your body will form a large star with hands, feet, and head as the points).
  3. As you bring your arms down to the sides, jump the feet together.
  4. Continue for 30 to 60 seconds at a moderate pace.

#4 Banded Plank

Target Muscles: Erector spinae (back muscles), rectus abdominis (abdominals), secondary muscles on shoulders, quads, chest, and glutes.

Planks are an effective isometric exercise because it makes use of your own bodyweight for stability to your core. Personal trainers recommend mastering the basic plank first before using the resistance bands with you.

Step-by-Step Instructions

  1. With a resistance band wrapped around the ankles, begin with the essential forearm plank position. Your shoulders should be over elbows. Your body should be in a straight-line position.
  2. On a straight position, slowly lift your right foot about 12 inches high. Return to the starting position.
  3. Before switching sides, repeat this for 10 reps. 

#5 Pallof Press

Another name: Pallof Press ISO

Target Muscles: Abdominals

The pall of Press is a type of core stabilization workout that focuses on giving strength, function, and power to fitness athletes. Mary Johnson, a certified running coach recommends pall of press since it targets the entire core. She considered it the best resistance band exercise since it forces you to pull the band in an opposite direction, thus strengthen your core from pulling.

Step-by-Step Instructions

  1. At about the height of the chest, loop the large resistance band around the squat rack, rig, or pole.
  2. On the left side, do a tall kneeling position. Grasp the other end using your hands at the height of the chest. Your distance should be far enough to pull and feel the band’s resistance.
  3. As soon as you push the band from your chest, tighten the core.
  4. To resist the pull and rotate your torso at the same time, use your core.
  5. Before returning your hands on your chest, hold for 45 seconds.
  6. Before proceeding to the right side of your body, complete three reps on your left side.

#6 Deadbug With Band

Target Muscles: Truck muscles (rectus abdominis, erector spinae, obliques, transverse abdominis)

A dead Bug is a form of core exercise designed for runners. The trucks muscles provide a strong base to your moving limbs to keep in form while running. According to Johnsons, this kind of exercise routine is her second favorite because it helps the runners get back on track. The greatest challenge in this routine is to keep one’s back flat and stable against the floor. This means that your pelvis should not move or shift.

Step-by-Step Instructions:

  1. Loop the resistance band’s end around the pole, rig to anchor, or squat rack. The band should be on a lower angle. Hold the other end using your right hand.
  2. With your feet closest to the rack or anchor, lie with your face up. Extend your arms straight up to experience a little tension on the resistance band. Your lower back should be pressed on the floor. Lift your legs, but make sure your shins are parallel on the floor. Your knees should also be 90-degree bend.
  3. Allow your left foot to lift slightly after you straighten your left leg.
  4. Position your right arm and left leg to the starting position. Repeat with your right leg for 1 set. 

#7 Isometric Lunge and Row

The term isometric exercise means a strength training that does not change tube muscle length and joint angle during the contraction. Isometric lunge and row specifically challenge stability, core strength, and balance while engaging the upper body. Among the band resistance exercises, this is considered to provide a total body workout.

Step-by-Step Instructions:

  1. Using a large resistance band, loop one end around a squat rack, rig, or pole at hip height.
  2. With body facing the pole, drop yourself into a lunge position with your left leg forward, and right knee soaring above the floor.
  3. Using your right hand, hold the band and pull your hand towards your right ribs.
  4. Before switching legs and arms, repeat at least 12 reps. Complete 3 sets.

#8 Plank Row With Band

Target Muscles: abs, hip flexors, biceps, obliques, lower back, shoulders, and lats.

Plank row is a dynamic hardcore exercise that targets mid and upper back muscles. It activates biceps, ab, spine muscles, and deltoids to improve stability. The “pulling” motion in this exercise routine is challenging to replicate other bodyweight exercises, and this is why the resistance band is a need.

Upper body workout isn’t on the top list of every runner, but it is still important because of strong-arm power up the hills and sprints. Therefore, most athletes resort to plank rows to have a stronger upper body.

Step-by-Step Instructions

  1. Attached the resistance band to a sturdy object like a pole, rig, anchor, or squat rack. The object should be low to the ground.
  2. Do a basic plank position with head facing the pole, rack, anchor, or squat rack. To maintain balance, your feet should be wider and more stable than usual.
  3. Pull the resistance band with your right hand. Return to the basic position.
  4. Do 6 reps before proceeding to the left side. Do 3 sets.

Choosing the Best Resistance Band for You

For this workout to be effective, your resistance band should have enough strength. There are different band colors in every phase. Yellow means the first and easy phase, green means a moderate phase, blue means a harder phase, and black means the hardest phase.

Resistance Bands

If you have been doing strength training exercises regularly, you may choose a heavier resistance band. To determine what kind of heavy band is suitable for you, you should perform at least two exercises using different bands to determine the one that can stretch your body completely. If the band is challenging to control, your arm will be pulled back in the opposite direction. This means that the band is heavy.

The lightest resistance band weighs approximately a 5-pound dumbbell, provided it is completely stretched. What makes resistance bands different from these dumbbells is the tension that remains on your muscles throughout the exercise. As soon as you are done with 10 reps, you may increase your exercise for up to 15 reps. When it becomes easier for you, you may now opt for increased resistance bands.

Resistance Bands: A Tool For All Ages

A fitter and toner body makes you more immune to ill health and physical damages. When it comes to fitness, age will not matter. There are a lot of exercise routines one can choose from. These exercise routines suitable for young adults but limited to seniors. There are also exercises that are suitable for all ages – resistance bands workout.

Fitness mentors and coaches are consistently asked if safety bands are safe for seniors considering their age and fitness level. When a person asked this kind of query, it just shows how serious he or she is with health. In the fitness business, few mechanisms are adaptable. This makes resistance bands a more efficient tool compared to other exercise equipment. 

Benefits for Seniors

If you are in your 60’s or 70’s, your body may not be as physically active and strong as you were before. It is normal that one will lessen its physical strength as age increase. Therefore, being physically fit at this point in life is more important. Otherwise, spending your money on a fitness problem with your doctor’s visit expenses is probable.

For seniors, resistance bands are a harmless device for workout since they pose less risk of physical injury. These devices are not difficult to use, and one can solve it in a short period of time.

You do not need to spend half of your day doing resistance band exercises. All you need to do is to exercise 3 days a week. Each routine only requires at least 15 minutes. If you compare this to other workout regimens, this specific workout routine is more convenient and practical.

In just 4 weeks, you will notice big changes in your body – your abdomen is flat, your legs tones, your waist becomes smaller, and your booty firmer. Best of all, Resistance Band is guaranteed to reach your goal.

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