Workout with them to build strength and maintain flexibility or to help recover after an injury. Loop Bands and the longer Power Bands add extra resistance to stretching exercises while Elastic Bands have the added advantage of easy-to-hold handles. All are available in three resistance levels. Here are 10 Exercises with Elastic Bands to get your workout started.
1. Exercises with Resistance Bands with Handles
Exercises with resistance bands with handles are especially effective with pressing and pulling movements. Give your lateral deltoids (shoulders) a good workout with this exercise.
- Stand with feet shoulder-width apart on a medium resistance band
- Cross the band and hold a handle in each hand with palms facing
- Lean forward slightly with hands at knee level
- Lift arms up and out to your side to form a T-shape
- Relax and repeat
2. Exercises with Resistance Bands for Abs
Strong abs are vital for core strength but weaken easily when sitting at a desk all day. Exercises with resistance bands for abs include the classic bicycle crunch.
- Place a loop band around the soles of your feet
- Lie on your back with elbows bent and hands by your ears
- Raise your feet and bend your knees
- Pull your right leg in towards your stomach while twisting your left shoulder until your right knee touches your left elbow
- Repeat on the opposite side
3. How to use Resistance Bands for Arms
Tension builds up easily in the arms but using resistance bands for arms helps to reduce this as well as maintaining upper body flexibility. Use a band with handles for this seated bicep curl.
- Sit on a bench with feet wide apart
- Put your left foot on the resistance band and hold the band in your right arm at knee level, ensuring it is taut
- Lean forward slightly and rest your right arm on your right thigh
- Curl your right hand up to your right shoulder
- Repeat with the other side
4. Exercises with Elastic Bands for Legs
The good news is that any leg exercise has added impact when you add an elastic band to your routine. Effective exercises with resistance bands for legs include the standing abductor.
- Stand with legs hip-distance apart and your feet on the center of your elastic band
- Hold the handles and cross the band in front of you in an 'X' shape
- Shift weight onto your left leg and lift your right leg slightly off the floor
- Using your right thigh muscles, slowly swing your leg out to the side and back
- Repeat with the other leg
5. Exercises with Resistance Bands for the Shoulder
Exercises with resistance bands for the shoulders include the front raise which strengthens both shoulder and abdominal muscles while improving your posture.
- Stand on the elastic band with feet slightly apart
- Cross the band and hold the handles
- Start with palms on your thighs
- Raise your arms to shoulder height
- Hold before returning slowly to the starting position
6. Elastic Band Exercises for Glutes
Exercises with resistance bands for glutes such as the glute bridge also benefit your hamstrings and quads.
- Lie on your back with knees bent
- Place a loop band around your thighs (just above your knees)
- Keep feet hip-width apart and hands at your sides with fingers just touching your heels
- Push your back into the floor to engage your coreLift your hips until they line up with your knees
- Squeeze glutes tightly before lowering your hips slowly to the floor
7. How to use Resistance Bands for Upper Body
One of the best exercises with resistance bands for the upper body is the seated row. It reduces tension in your spine as well as strengthening and toning the shoulders, triceps, and biceps.
- Sit with back upright and legs straight out
- Loop the resistance band around your feet and hold it in your hands
- Keeping your upper body still, bend your arms and pull the band back in a rowing motion
- Hold and squeeze your upper back muscles together
- Slowly return to the starting position
8. How to Use Resistance Bands for the Chest
Chest muscles are vital for posture, core strength, and respiratory health. With resistance bands for the chest, you can replicate the gym effect of bench presses and cable pulleys. Start by trying this bench press with bands.
- Lie on your back with a resistance band under your chest just below your armpits
- Bend knees, keeping feet flat
- Hold the band in your hands so you have good resistance
- Rest elbows on the floor with forearms upright
- Extend arms upwards in a smooth motion until your hands meet above your sternum
9. How to Use Resistance Bands for the Back
Back pain is a common problem but exercises with resistance bands for the back, such as this deadlift can relieve this pain while improving your core strength and balance.
- Start by looping a light resistance band around the soles of your feet
- Stand with legs wide
- Squat down and grasp both sides of the band in the middle
- Arch your back, stick your bottom out and pull the band up until you're in an upright position
10. Exercises with Resistance Bands at Home for a Strong Core
Exercise your core muscles with an elastic band to maintain strength, balance, and posture.
The resistance band ab twist works all the core muscles, but you'll need to anchor the band to a strong point so that it's level with your sternum.
- Stand to one side of the fixing point so the band is taut
- Holding the band in your hands, extend your arms
- Rotate slowly towards the anchor until your arms are in line with it
- Quickly twist a full 180˚ in the opposite direction, rotating your hips but keeping your core tight
Repeat these 10 exercises regularly but mix up the order every time to keep your muscles on their toes. Build up to three sets of 10 to 15 repetitions for each and, for an extra challenge, move from light to heavier resistance bands.
