Resistance Band Exercises for Women

Resistance band exercises force muscular contraction with the use of resistance. The resistance can either be elastic resistance or hydraulic resistance. Resistance band exercises are actually a form of strength training, where exercises are performed against the opposing force of the band. They are appropriate exercises to be done at home. They can easily also be included in circuit training. If you travel often, then this is the best option for you, as you can carry the resistance band with you, when you travel. There are a number of resistance band exercises, which you can include in your exercise routine.

Exercises with Resistance Bands for Women

These exercises are effective to maintain the upper as well as lower body strength. All these exercises should be repeated 10 to 12 times for beginners and the advanced practitioners can repeat two to four sets of 10 to 12 repetitions to make a good resistance band training. These exercises should be performed at least thrice a week on alternate days for better results. Do not forget the warm up exercises before you start with the resistance band exercises.

Resistance Band Squats
Most women need thigh exercises, as most of them suffer from weight accumulation in the thighs. Step on the resistance band, such that the feet are placed shoulder width apart. Pull the band to shoulder level using both the hands. Then come into a full squat, as you continue to hold the band at shoulder height. Come back to the starting position and repeat the exercise.

Resistance Band Lunges
Another thigh exercise which should be a part of the resistance band workout. Take a long stride and place the left leg in front of you in aligned with the hip joint. Place the resistance band under the ball of the left foot. Hold the two ends of the band in your hands. This is the starting position with one leg in front of you and the other leg behind you. Lower your body by bending the left knee, till the knee is parallel to the floor and the right knee is about to touch the floor. Come back to the starting position and finish the repetitions before you repeat the same for the other leg as well.

Resistance Band Push Ups
This is a great bodyweight exercise using the resistance band. Come down on your fours and wrap the band over your back and hold the ends of the band in your hands flat on the floor. Bend your elbows till you are about to touch the floor and come back to the starting position to repeat the exercise.

Resistance Band Seated Row
One of the best exercises using resistance bands. Sit on the floor and extend the legs out in front of you. Loop the band around the balls of the feet and cross it in front of you, so that you have one end of the band in both your hands. The starting position is with the arms extended in front of you with the toes pointing. Pull back the band, such that your elbows are bent and the hands come together near your chest. Slowly come back to the starting position and repeat the exercise.

Resistance Band Bicep Curl
As the name suggests this resistance band exercise works the biceps muscles. Stand with the enter of the band under both your feet and one end of the band in both your hands. Extend your arms straight to your sides, so that the band is held taught. Now gradually bend your arms at the elbows and pull the hands up towards the shoulders. Slowly come back to the starting position to repeat the arm exercises.

Resistance Band Lateral Rows
This is my personal favorite with the resistance band. Step on to the resistance band such that there is shoulder width distance between your feet, with your knees bent slightly. Hold the ends of the band, so that the palms are facing each other. Let the arms hang down to the sides with the elbows slightly bent. Pull the band to raise the arms to shoulder height keeping your shoulders slightly bent as you do this. Come back to the starting position and repeat the exercise.

From the resistance band exercises for women, we can see that we do not necessarily have to go to the gym. Most of the exercises we perform in the gym using the machines can also be done at home using the resistance band. For most of the women, who have to travel frequently the resistance band and the skipping rope have become their movable gym, which accompanies them everywhere they go.