5 Exercises with Resistance Bands To Try

Resistance bands—a straightforward, lightweight, and pliable piece of exercise equipment—can often be neglected on the gym in favor of heavy dumbbells or high-tech machinery. But simply because something is easy doesn’t mean that it won’t pack a wallop in your workout. 

There are lots of advantages of resistance bands, regardless of your fitness journey or goals.  Resistance bands can specifically be a helpful addition to any strength training regimen. Plus, they may be utilized by any skill level—from gym newbies to veteran deadlifters—to quickly construct more strength in your ​​upper body, glutes, hips, thighs, and calves.

In case you’re latest to working with resistance bands, or when you’re just on the lookout for a refresher on how one can bring something snappy into your strength-training regimen, we’ve got your back. This versatile addition to your gym kit could have you quickly swapping out the heavy machinery for something a bit more elastic. 

What’s a Resistance Band? 

The essential principle of resistance bands is that the further you stretch them, the more your muscles must work. Your muscles construct strength as they fight against the band’s tension. 

It’s an easy principle. But not all resistance bands offers you the identical workout. Resistance bands are available a wide range of tension levels and styles. Keep a watch out for the next variations: 

• Therapy bands – These flat pieces of elastic could also be what you’re most acquainted with. They typically have less resistance and are particularly helpful for improving stretches and mobility. 
• Tube bands with handles – These round bands may also be called “fit tube” resistance bands. Strength trainers are likely to love them for upper body work, and you should use them as a substitute for dumbbells on moves like bicep curls or shoulder presses. 
• Figure 8 bands – These are much like tube bands, but as a substitute of handles, you’ll have soft grips. In addition they are likely to be shorter than other kinds of resistance bands. 
• Ankle resistance bands – Ankle resistance bands are specially designed for lower body work. They arrive with velcro so you’ll be able to wrap them around your ankles and add some resistance to your leg lifts and side steps. 
• Pull-up bands – In case you’re training to perform push-ups or pull-ups, you’ll want these bands in your fitness toolkit. They assist support your body whilst you’re learning how one can pull yourself up over a bar. They have a tendency to be longer than other bands and pack a heavier tension. 

In case you’re at your local gym, you’ll also notice that resistance bands are available a wide range of colours. A general rule of thumb is that the darker the colour of a resistance band, the more tension it has. If you’re first starting your resistance training, begin with lighter tension. You then can work your way up as your muscles gain strength. 

Upper Body Resistance Band Exercises Workout

One major good thing about resistance bands is that you would be able to use them to exercise nearly every a part of your body. On the subject of your upper half, there are a number of effective exercises that may increase strength in your arms, shoulders, abs, and more. 

Listed below are two resistance band exercises so as to add to your upper body routine.

#1 Lateral Lifts 

Some people might also call this move the “lateral raise.” Irrespective of what you call it, you’ll feel the stress mostly in your shoulders (or the lateral deltoid muscles). Your front deltoids and upper traps will even get a workout. To perform this resistance band exercise:

1. Start by stepping in the midst of your resistance band. You should utilize one foot or two to carry the band down. Grasp the ends of the band in either hand and start together with your arms down, next to your sides. 
2. Slowly raise your arms until they’re parallel to the ground. 
3. Lower your arms until they’re by your sides again. 
4. That’s one rep. Repeat 10 times. 

#2 Chest Press

That is the proper exercise for individuals who detest push-ups but still wish to work their chest and arms. The chest press is a fun move for targeting your biceps, triceps, and chest. You’ll be able to do that either sitting or standing. 

1. Begin with the resistance band behind your back. Hold one end of the resistance band in each hand. 
2. Start together with your elbows bent and your hands near your shoulders. 
3. Straighten your elbow as you push your hands straight out in front of you, parallel to the ground. 
4. Return your hands to your shoulders. 
5. Your first rep is completed. Repeat that 10 times. 

Lower Body Exercises with Resistance Bands

In case you’re able to turn up the warmth on classic lower body moves just like the squat, all you would like is a resistance band. Here’s how one can start on strength training your legs, hips, and glutes. 

#3 Squats

Everybody’s favorite hurt-so-good move gets raised to the subsequent level with a resistance band. You’ll feel the burn in your glutes and quad muscles. 

1. Place the resistance band around your legs and just above your knees. Stand together with your feet barely wider than hip-distance apart. Your feet must also be barely turned out (about 5 to 10 degrees). 
2. Lower yourself right into a squat position, pushing your hips back. When you’re doing this, keep the resistance band taut by pushing your thighs out. Remember to maintain your knees according to your toes. 
3. Stand back up and barely release the band. 
4. Repeat for 10 reps. 

For a tougher workout, increase the resistance level after each set.

#4 Clamshells

It’s not too hard to guess how this exercise got its name. It’s especially effective for targeting your outer thighs, glutes, and hips. (And since you’re lying down, it could give the remainder of your legs a rest in between other exercises.) To do that resistance band exercise:

1. Lie down in your right side together with your hips and feet stacked on top of one another. Slip the resistance band up just above your knees. 
2. Bend your knees at a couple of 90-degree angle, keeping your feet according to your tailbone. 
3. Keeping your feet in place, raise your top knee to the ceiling. Hold for one second, then lower your knee. (This could mimic the form of a clamshell opening and shutting.) 
4. Repeat for 20 reps. Then roll over to your left side and repeat. 

#5 Lateral Walk

This little step backwards and forwards becomes a burn-inducing challenge when you add a resistance band. You’ll quickly strengthen your glutes and hips. 

1. Step contained in the resistance band and pull it as much as your thighs.
2. Sink slowly right into a half-squat. 
3. Step to the appropriate together with your right foot, then bring your left foot one step over to fulfill it. 
4. Step to the left together with your left foot, then have your right foot follow. 
5. That’s one rep. Repeat 20 times. 

Suggestions for Proper Resistance Band Technique

Like most types of exercise, you’ll see higher results while you’re able to take care of proper form. But resistance bands are fairly easy to integrate into your workout routine. There are only a couple of pointers to keep in mind when using an exercise band: 

• Don’t work out with resistance bands which might be torn. 
• In case you’re tying a resistance band to a surface like a door, make sure that that it’s securely attached before starting your exercise. 
• Keep the regular form that you simply’d use when you were exercising with no resistance band. 

What Are the Advantages of Resistance Band Training? 

Resistance bands are a well-liked selection amongst gym rats for good reason. Once you begin using resistance bands, chances are you’ll eventually end up swapping them in where you’d often reach for weights.

“Resistance bands may not appear to be much, but they will strengthen your muscles as effectively as more traditional weights,” exercise physiologist Christopher Travers, MS, told the Cleveland Clinic.1 “In some ways, bands put more tension in your muscles and work them longer during movements.”

Some advantages of resistance training with a band include: 

• Higher strength training – If you use a resistance band to your workouts, you’re triggering increased muscle activation. That translates to greater strength gains. 
• Lower body fat – A 2022 study found that individuals who exercise with a resistance band report greater weight losses than once they work out with free weights or body weight exercises.2
• Increased coordination – Understanding with a resistance band effectively targets your small stabilizer muscles. 
• Less risk of injury – Because resistance bands work with the strength of your body, you’re much less prone to overexert yourself than you can be with free weights. Plus, you don’t must worry about injuries from dropping heavy weights. 
• Adaptability – You’ll be able to quickly change the intensity of your workout by shortening your band length or switching out the exercise band for one with higher or lower resistance level. 
• Portability – They’re lightweight and straightforward to make use of. You’ll be able to keep one in your gym bag or suitcase, and it should barely take up any room. 
• Affordability – Most resistance bands cost lower than $30 and last a lifetime. 

Resistance bands may also be used for nearly any workout. Bring them along as you hop on a squat machine, perform medicine ball workouts, or simply for some light resistance training

Construct Your Resistance Band Workout with Chuze Fitness

While we hope that you simply’re feeling more confident about figuring out with a resistance band after reading this, it’s perfectly normal to want some additional support. In case you’re still pondering, “I don’t know where to start out with resistance bands,” find your nearest Chuze Fitness location and kickstart an energizing and supportive training session with one among our experts. 

Our knowledgeable and welcoming instructors will assist you master resistance band technique, whether you’re on the gym floor or in one among our fitness classes. You’ll be able to even join the motion out of your lounge through a web based iChuze class.  

Our informative and caring team will work with you until you’ve fully mastered your resistance band technique. Your muscles will thanks later. 

 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ yr profession in club management, personal training, group exercise and instructor training. Ani lives together with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

 

 

Sources:

1. Cleveland Clinic. How Effective Are Resistance Bands for Strength Training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/  
2. Frontiers in Physiology. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Obese and/or Obese Individuals: A Systematic Review and Meta-Evaluation. https://www.frontiersin.org/articles/10.3389/fphys.2021.791999/full 
3. National Library of Medicine. Effects of coaching with elastic resistance versus conventional resistance on muscular strength: A scientific review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/ 
4. Verywell Fit. Selecting and Using Resistance Bands. https://www.verywellfit.com/choosing-and-using-resistance-bands-1229709 
5. Women’s Health. 30 Resistance Band Exercises To Tone And Strengthen Your Entire Body. https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/