Challenging your body in new and unexpected ways is the best way to get stronger. Exercises using resistance bands instead of standard weights can benefit your workout routine. They are compact, travel-friendly, and super affordable. You can create a circuit that works your muscles from head to toe with just a few bands. Resistance band exercises are convenient and challenging because they put stress on the muscles in a different way than dumbbells or barbells do. Because of this, they provide an excellent opportunity to build strength and endurance while avoiding plateauing like you might when doing the same old weightlifting routines. If you’re ready to take your home workout up a notch with these accessible tools, read on for our favorite exercises to use resistance bands as part of a routine.
Warm-Ups:
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your side. Engage your core. Shift your shoulders upward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement in the opposite direction—complete 10 repetitions.
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Shoulder Rolls
2. Standing Twist
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and open your arms to the side as you twist your upper body from left to right. Repeat the movement with 10 repetitions.
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Standing Twist
3. Overhead Reach
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Engage your core and bend your upper body to the side, reaching over your head with your opposite arm. Return to the starting position and repeat the movement on the opposite side.
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Overhead Reach
Routines:
1. Bend-Over Rows
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the band with one foot, holding the ends of the band with both hands with your palms facing inwards. Engage your core and hinge through your hips to bend your upper body forward. Pull your arms back in a rowing motion, keeping your elbow 30 to 45 degrees away from your body, creating resistance on the tubing. Return to the starting position and repeat the movement on the opposite side with 10 repetitions on each side.
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Bend – Over Rows
2. Reach and Pull
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Wrap the resistance band around your back while holding the ends of the band on each hand. Extend both of your arms in front of your body at chest height. Contract your core and pull your arms back, squeezing your shoulder blades together at the end position. Return to the starting position and repeat the movement.
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Reach and Pull
3. Shoulder Flexion
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the band with one foot, holding the ends of the band with both hands with your palm facing downward. Engage your core. Pull your one arm back up to shoulder level. Lower your arm to return to the starting position and repeat the movement alternately on the opposite side with 10 repetitions.
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Shoulder Flexion
4. Bicep Curls
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the band with your feet, holding the tubing handle on both ends with your palm facing upward. Engage your core and bend both arms to bring the tubing handle to shoulder level. Lower your arms and repeat the movement on the opposite arm. Repeat the movements alternately on each side. Complete 10 repetitions.
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Bicep Curls
5. Front Raises
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Step on the center of the band with one foot, holding the ends of the band with both hands, with your palms facing upwards. Engage your core and pull both arms up to shoulder level. Lower both arms to return to the starting position and repeat the movement 10 repetitions.
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Front Raises
6. Triceps Extensions
For this exercise, you need a resistance band.
Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold the ends of the resistance band on each hand. Engage your core. Hinge your hips and slightly bend your upper body in front. Stretch your arms backward and pull back up at chest height. Relax and repeat the movement exercises with resistance bands on the opposite side.
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Triceps Extensions
7. Shoulder Press
For this exercise, you need a resistance band.
Begin in an upright standing position on the center of the resistance tubing with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold a tubing handle in each hand at shoulder height with your palms facing outwards. Engage your core muscles and press your arms overhead. Lower your arms back down to 90-degree angles and repeat the movement.
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Shoulder Press
When you think of exercises with resistance bands, you might recall images of people with large muscles and ripped bodies. The truth is that resistance band exercises can give you a great workout and help in toning your muscles. This is an ideal way to keep fit and tone your body without needing expensive equipment or a large space. Resistance bands are affordable and compact, perfect for anyone who wants to achieve their goals without breaking the bank or giving up their home. These resistance bands when doing exercised are also convenient. You can store them almost anywhere. They take up minimal space, so they’re easy to pack when you travel too!
