Five Resistance Band Exercises to Build Total-Body Strength

five resistance band exercises to build total body strength

The kettlebells, dumbles and other gyming equipment consume a lot of space in your home. The fact is you don’t need a lot of gyming equipment to get the most from your home workout. The resistance bands are enough for every level of fitness. They are space efficient and have the ability to make the simplest work out extra tough.

In fact, there are a number of resistance bands available but the three most popular types are loop resistance bands, elastic band tubes with handles and mini bands. The loop resistance bands, look like a big rubber band. The loop resistance bands are commonly used in advanced powerlifting and sports performance workouts to do lifts like the barbell squat as well as the bench press. While elastic tubes are thin, cylinder-shaped tools with handles at each end and are used for strength exercises, from bicep curls to shoulder raises. The mini bands are small in size. The mini bands typically placed above the knees or ankles for mobility and stability work, or as part of a dynamic warm-up.

If you have one, two or all three types of bands, you can get most from the workout you practise at home. Here are five resistance band exercises to help you build strength and stability.

1) Band Pull Apart

This exercise will target chest, triceps, rhomboids (upper back). To practice this stand with your feet shoulder-width apart and head facing forward. Then hold a resistance band in front of you with your arms extended straight out. There should be 4-6 inches of the band left at the ends where your grip stops. Following this pull the band apart by bringing your shoulder blades together so that the band touches your chest. Slowly return to the starting position by bringing your arms back down in front you at eye level. This move should perform slowly and under control.

2) Upright Row

This exercise targets shoulders and strengthens them. To practice this exercise, stand with the band under your feet. Shoulders should be back, spine straight and head facing forward. Then hold the top of the band with a pronated (overhand) grip, hands close together and arms straight down in front of your body. This is the starting position. Following this lift your hands towards toward ceiling, raising them to about chin height, while keeping the hands close to the body. Your elbows should point to your sides and your forearms parallel to the floor. After this return the bands back to the starting position.

3) Lateral Band Walk

This exercise targets hips, glutes, quadriceps and hamstrings. To practice this exercise place the resistance band around your ankles. Following this get into a squat position with your thighs parallel to the ground and feet slightly wider than hip-distance apart. After this step out to the left (laterally) against the band, remaining in the squat position with your hands in front you in an athletic stance. Alternate sides and step to your right against the band. Step out five times on each side.

4) Plank Jack

This exercise targets ab as well as glutes. To practise, this exercise, place the resistance band around your ankles and get into pushup position with your hands shoulder-width apart. Lift the hips and aligned with your back. Following this jack both legs out to your sides until you feel a stretch in your core and glutes. After this bring your legs back to the starting position. This move should perform fast to keep tension in the core at all times. Keep core tight throughout the motion.

5) Squat to Press

The squat press will boost the strength of the whole body. To practise this stand on top of the resistance band with feet hip-distance apart. Hold the handles with an overhand grip and your arms at shoulder-level. Following this,  drop into a squat so your knees are almost directly over your toes and thighs are parallel to the floor. Be sure to keep your hands by your shoulders. Then slowly come up to standing, pressing the handles up overhead until your arms are fully extended. Bring your arms back to shoulder height.

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