Promote Overall Health: Try These Resistance Band Exercises To Stay Fit

Resistance bands are valuable tools that can help you build strength, increase flexibility, and boost your overall fitness levels. Whether you’re a beginner or a seasoned fitness enthusiast, incorporating resistance band exercises into your routine can help you achieve your fitness goals. In this article, Ishaan Arora, Body Building India certified Fitness Trainer, listed key resistance band exercises that target different muscle groups and provide a well-rounded workout for your entire body.

Resistance Band Exercises To Try At Home

According to SAGE Open Medicine, the advantages of resistance bands include enhanced functional capacity, improved body composition, improved potency, and improved strength and endurance with higher muscle activation.

Squats with Resistance Band

Squats are excellent compound exercises that engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Adding a resistance band to your squats increases the intensity and challenges your muscles even further.

Instructions

1. Position the resistance band slightly above your knees.
2. Position your feet with a hip-width distance between them, ensuring that your toes are slightly turned outwards.
3. Engage your core, keep your chest lifted, and lower your body into a squat position, as if sitting back into a chair.
4. Utilise the strength in your heels as you rise, emphasising the contraction of your glutes at the peak of the movement.
5. Repeat for the desired number of repetitions.

Standing Rows

Standing rows target the upper back muscles, including the rhomboids and rear deltoids, as well as the biceps. This exercise helps improve posture and strengthens the muscles responsible for pulling movements.

Instructions

1. Step onto the resistance band with your feet positioned at a shoulder-width distance.
2. Hold the band with your palms facing down, hands shoulder-width apart.
3. Keep a slight bend in your knees, engage your core, and maintain an upright posture.
4. Pull the band towards your body, bringing your elbows behind you and squeezing your shoulder blades together.
5. Gradually move back to the initial position while maintaining constant tension on the resistance band.
6. Repeat for the desired number of repetitions.

Standing Chest Press

The standing chest press targets the chest muscles (pectoralis major and minor), triceps, and shoulders. It mimics the movement of a traditional dumbbell or barbell chest press but provides constant tension throughout the exercise.

Instructions

1. Step forward with one foot and place the resistance band behind your back, holding the handles in each hand at chest level.
2. Maintain a stance where your feet are positioned shoulder-width apart with a slight bend in your knees.
3. Push the handles forward, extending your arms in front of you, while keeping your core engaged and maintaining good posture.
4. Slowly return to the starting position, maintaining control and tension on the band.
5. Repeat for the desired number of repetitions.

Glute Bridges with Resistance Band

Glute bridges primarily target the gluteal muscles, hamstrings and core. Adding a resistance band intensifies the exercise by providing external resistance against the hip abduction movement.

Instructions

1. Position yourself on your back, with your knees bent and your feet resting flat on the ground, spaced hip-width apart.
2. Grasp the resistance band at your knees.
3. Engage your core and squeeze your glutes as you lift your hips off the ground, forming a straight line from your knees to your shoulders.
4. Keep tension on the band by pushing your knees outward against it.
5. Gently descend your hips back to the initial starting position.
6. Repeat for the desired number of repetitions.

Bottomline

Arora said, “Remember to choose a resistance band with appropriate tension for your fitness level, and gradually increase the resistance as you become stronger.”

Disclaimer

The information in this article is provided by the expert and is for informational purposes only. Hence, consult with a healthcare professional before starting, especially if you have any underlying health conditions.