Resistance Band Exercises For Beginners
A resistance band is one of the best equipment that can help you build complete body strength and muscles. However, many of you might not even be aware of the ways to use the resistance band effectively. As the name suggests, the resistance band is used to add resistance to different types of exercises. As a result, the intensity of the exercises increases and you’re able to build better strength & muscles. Moreover, you can work on all the muscle groups in your body, individually as well as collectively. To help you better, here is the list of top 10 resistance band exercises for beginners.
Resistance band workout
Resistance Band Bicep Curls
This exercise is great for building and strengthening your biceps and arms. To do this exercise, stand straight with a resistance band under both your feet. Grip the ends of the resistance band in each hand and keep your arms straight near your thighs. After that, you need to do bicep curls by bending your elbows, just like you do with a weight rod. Engage your biceps while doing the bicep curls slowly. To get the best results, do 15-30 repetitions per set.
Resistance Band Glute Bridge
This is a great exercise to tone and strengthen your core, glutes, thighs, and hips. To do this exercise, you need to lie down on the floor on your back and bend your knees. Then, you need to coil a mid-strength resistance band around both your lower thighs. After that, you need to engage your core and gluteal muscles to lift your hips off the ground. Hold the bridge position for few seconds and then, lower your body to the floor. Repeat these steps 15-20 times per set.
Resistance Band Chest Press
This is an amazing exercise to build your chest, arms, shoulders, and back muscles. To do this exercise, twist a resistance band with handles around a sturdy pole or fixed source behind you. Now stand straight with one foot placed at 10-12 inches ahead of the other one. Hold one handle of the resistance band in each hand by bending your elbows at a 90-degree angle. After that, you need to extend your arms straight in front of you to stretch the resistance band. While doing so, make sure to keep your back straight and chest engaged. Repeat these steps 15-30 times per set.
Resistance Band Chest Fly
This is also a great exercise for your chest, back, and arms. To do this exercise, twist a resistance band with handles around a fixed source behind you. Then, stand straight by placing one foot in front of the other. Hold a handle of a resistance band in each hand and extend your arms straight on your sides at shoulder level. After that, you need to engage your chest to bring the handles together in front of your chest. While doing so, keep your arms and back completely straight. Repeat these steps 15-30 times per set.
Resistance Band Bent-Over Row
This is a very effective exercise to build, tone, and strengthen your glutes, back, arms, and shoulders. To do this exercise, you need to stand with a resistance band under both your feet. Keep your back and knees slightly bent forward, while holding a handle of the band in each hand. Now, slowly pull the handles towards your underarms by bending your elbows and extend them back to initial position. Repeat these steps 15-30 times pet set.
Resistance Band Glute Kickbacks
As the name suggests, this exercise tones and strengthens the glutes and hamstrings. To do this exercise, you need to get down on the floor on all fours. Twist a resistance band around your right foot’s ankle and the left foot’s arch. Now, you need to extend your left leg backward while engaging your glutes. Return your leg to the initial position and do the same steps 15-30 times. After that, you need to switch legs and repeat the same steps.
Resistance Band Lats Pull-Down
This exercise helps in toning and strengthening of the lats muscles, back, and arms. To do this exercise, you need to twist a resistance band around a fixed source above your height. Now, stand straight with one foot placed in front of the other and completely straight back. Hold a resistance band’s handle in each hand in front of your face by extending your arms straight. After that, slowly pull the resistance band down towards your core by bending your elbows. Repeat these steps 15-30 times per set.
Resistance Band Lateral Lunges
This is an amazing workout for toning and strengthening your glutes and hips. To do this exercise, you need to stand straight with a resistance band twisted around both your ankles. After that, you need to extend your right foot to your right side by engaging your gluteal muscles. Immediately after this, bend your right knee to lower your body & extend your hips in the backward direction. Return to the initial position and repeat these steps 15-30 times per set, and then switch legs.
Resistance Band Lateral Walk
This exercise targets your hips, ankles, knees, and feet to improve your body’s stability. To do this exercise, stand with your back slightly bent and a resistance band twisted around both your ankles. Now, you need slowly to walk laterally in the right direction. After 4-5 steps, walk back towards your left side. Repeat these steps 15-20 times in each direction per set.
Resistance Band Squats
This is one of the best full-body workouts as it targets your back, core, butt, thighs, calf muscles, quads, and hamstrings. To do this exercise, you need to stand straight with a resistance band twisted around your ankles. After that, you need to squat down by bending your knees forward and extending your hips backward. Also, make sure to engage your core, hips, and thighs engaged while doing so. Return to the initial position and repeat these steps 15-30 times per set.
That’s all folks!
So these were the top 10 resistance band exercises for beginners. All these exercises can help you build, tone, and strengthen all your body muscles gain. By combining these exercises with a healthy diet, you can easily get even better results in little time. For queries or suggestions, don’t hesitate to write in the comment section below.