Popular Exercises with Resistance Bands
There are many exercises you can do with resistance bands. However, what are the very best exercises for exercise resistance bands? Although there’s no shortage of exercises you can do, the best ones are:
Curls will help you get bigger biceps, tone them up and strengthen them. This is regardless if you use weights or resistance bands, which are perfect to do curls. In fact, you can do several types of curls with resistance bands, including traditional curls, seated one-arm curls or lying down curls.
If performing a traditional curl, then stand up and place your feet on the resistance band. Hold the band as if you’re holding to dumbbells, and then start performing your curls. If lying down, then place the band under your feet and stretch it in a curling motion, but make sure your elbows don’t lift up from the floor.
2. Donkey Kicks
This exercise does wonders for the glutes and hamstrings. Start the exercise by getting on all fours and keep the band just above your knees. Keep your back straight and flat, and then strength the band with your left heel until you feel like you can’t do it anymore, and then return to the starting position. Perform the same amount of reps for each side.
3. Shoulder Press
This exercise is basic, but it will work all of your shoulders and incorporate the triceps. All you do is sit down and keep your feet on the band. Next, start stretching the band upwards until your hands touch or until your arms are almost completely extended, and then go back to the starting position. Perform between 10 to 20 reps.
Remember, you can do this with just one arm. This would be the equivalent of doing a one-arm dumbbell shoulder press. If your resistant band is long enough, then feel free to do this exercise standing up. Here’s another tip, super-set with front raises if you want to get a killer shoulder workout.
4. Hip Abductor
The hip abductor exercise mimics the hip abductor machine and it will work the outer parts of your thigh. All you do is wrap the band around the bottom of your legs (around the ankles) and then spread your legs so the band is stretches out. Your stance should be a little wider than your shoulders.
Once you’re in the starting position, simply lift the left leg to the side before going back to the starting point. Do the desired reps and then do the same number of reps for the other side. Generally speaking, you should do at least 20 reps, but if the band is a high-strength type, then aim for 10-12 reps for each side.
5. Lying Down Leg Lifts
This is an easy exercise to do, as all you do is lay flat on your stomach with the band around your ankles. Spread your legs so they are slightly wider than your shoulders. Next, lift the right leg upwards and then downwards to complete one rep. Perform around 10 reps before doing the same amount of reps for the left leg.
A good alternative is the plank leg lift. Instead of lying down, you’ll get into the planking position. Then you will perform the exercise just as you would if you were lying down, but you’ll remain in the plank position for the duration of the exercise.
6. Bench Press
The bench press can be performed with resistance bands, and it is one of the best chest and upper-body exercises to do. There are two main ways to perform the exercise, with one being you can lay down with the band behind your back or you can perform it seated and with the resistance band behind your back.
Regardless of how you do it, make sure the band is level with your chest. Next, push outwards just as you would if you were doing dumbbell presses. Perform as many reps as you can because resistance bands are typically nowhere as heavy as most dumbbells.
7. Triceps Extension
Keep your elbows bent while holding the resistance band. Next, keep your right forearm parallel to the floor, while making sure the elbow is just over your hand. The left hard should be just in front of your left shoulder and then you’ll want to start extending the right arm. When the arm becomes nearly straight, return back to the starting position for one rep.
Triceps extension can be performed seated or standing. There’s no major difference. Try them both out and then stick to the one that is more comfortable to perform.
8. Rear-Bent Rows
With this exercise, you use one foot to stand on the resistance band, while bending over but keeping the back straight and not rounded. Hold the band with your right hand and then pull up on it until your wrist is nearly leveled with your rib-cage. Then go back to the starting point and perform the desired number of reps. Remember, do the equal number of reps for the other side.
If you want to get into shape or maintain your physique, then the above exercises are ideal. Those are the best exercises for exercise resistance bands. Generally speaking, it’s a good idea to exercise with bands a few times per week. In fact, you should exercise with resistance bands every other day or at least 4-5 days per week to get the best results.