10 Perfect Resistance Band Exercises for Beginners
Dec 31, 2022 19:15
If you haven’t purchased a resistance band yet, you’ve been missing out on one of the most convenient pieces of gym equipment that exists. Resistance bands are so versatile they can be used for many different exercises and training modalities.
Whether you are just starting out with your own fitness routine or looking to add variety to your current training program, resistance bands are an ideal tool for beginners and pros alike. Resistance bands come in varying lengths from 2-inch to 6-foot bands. They are also available in various thicknesses from thin to thick rubber types.
You can purchase them individually or as part-of-a-package sets. Regardless of your budget or preferred brand, we’re certain that there is a suitable set of resistance bands available at any local retailer and even online.
What is a Resistance Band?
A resistance band is a piece of elastic fabric that is held taut when placed around an object — in this case, your wrists — and then stretched to varying degrees. You can get bands in different thicknesses and sizes depending on the way you want to use them, from wrist weights to ankle weights, and in various colors to suit your needs.
The elasticity and stretchiness of resistance bands make them a versatile tool for strength training and rehabilitation that can be used for a variety of exercises. Besides resistance training exercises like push-ups, squats, lunges, and lateral raises, bands can be used for rehabilitating injuries and preventing injury, as well as for balance and core strengthening.
How to Use a Resistance Band for Strength Training
A resistance band can be used for strength training in two different ways. The first way is to hold the band taut between your hands and move it in various patterns so as to pull on it and develop your upper body strength.
The second way is to loop the band around a sturdy object and then pull it in a continuous motion, essentially mimicking a resistance exercise. Some exercises, like pull-ups, can be done with the band looped around a door frame, for example.
When strength training with a band, start off slow and gradually increase your resistance as you become accustomed to the resistance.
Once you’re able to hold the resistance for a few seconds, go for a few minutes. When strength training with a resistance band, make sure you warm up first and stretch out your muscles before engaging in a full-blown workout session.
10 Great Strength Resistance Band Exercises
The following resistance band exercises are great for both beginners and seasoned fitness enthusiasts alike. When using a resistance band, start off with a lighter weight and gradually increase the resistance as you become more comfortable with the exercise.
1. Pull-Ups: Pull-ups are one of the most common strength training exercises performed with a resistance band. Simply loop the band around a sturdy object like a door frame, grab the end of the band, and then hang from it with your arms fully extended.
2. Crunches: Now, crunches might not sound like a particularly fun exercise, but trust us — they are! You can use a resistance band for a variety of crunches, from crunching up and down to side-to-side movements.
3. Push-Ups: Push-ups are an essential core strength training exercise that can be performed with any variation with the assistance of a resistance band.
4. Bent-Over Rows: Bent-over rows are a great upper body strength training exercise that can be performed with a resistance band. Simply loop the band around a sturdy object, grab it with your hands, and then pull your arms back, bending at the elbows slightly.
5. One-Leg Squats: One-legged squats might sound like a trickier version of the regular two-legged squat, but they are actually easier to perform. Simply loop the band around a sturdy object and then place one foot in it while maintaining balance.
6. Push-Up-Pose: Push-up-poses are the best way to work your core muscles. You can do them with your knees bent or straight and your hands on the floor for several variations.
7. Crunches With a Twist: If you have a resistance band that is long enough to allow you to lie down, you can perform crunches and twist your torso at the same time. Simply loop the band around a sturdy object, lie down, and then push your torso from side to side while performing crunches with your abs.
8. Two-Leg Squats: Two-leg squats are a great way to work your lower body muscles. Simply loop the band around a sturdy object and then hold on to it while performing squats.
9. Plank Holds: Plank holds are a great way to work your core muscles. You can perform them with your hands on the band, or your forearms and toes, for several variations. WHile it may seem like a simple exercise, it does cause you to feel the burn rather quickly and is great to do in two minute increments to build your tolerance up.
10. Hip Circles: Another great core exercise is hip circles, which can be done with your hands on the band or forearms and toes. Simply perform a wide variety of hip circles and twist your torso at the same time. This is also great to increase flexibility and help improve posture.
Final Words: Wrapping Up
Although they might not seem like it at first, resistance bands are a versatile piece of gym equipment that can be used for many different exercises and training modalities, from strength training to rehabilitation.
The great thing about resistance bands is that you can also use them no matter what your age is and there are a multitude of modifications that you can do if you find you are having difficulty with some of the exercises.
Now, if you’re ready to take resistance band training to the next level or start them as a beginner, we recommend purchasing a quality set of resistance bands from a local retailer or online retailer.
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