Resistance Band Exercises

There was previously a misconception that resistance band exercises were only for middle aged women or for the injured. People who have been into exercises vouch that free weights are better than machine weights. Similarly, resistance bands have their own place. Resistance bands are useful for anyone and everyone, especially for those who have been away from the world of exercise for a while. There is an advantage to using resistance bands. The most important advantage is that this exercise equipment can easily fit into your luggage and it is certainly lighter than free weights. Which means you will not have to skip your workout even when you are traveling. The mechanical advantage of these exercises is that resistance is maintained through the entire range of motion.

Resistance Band Exercise Chart

Depending on your fitness level, you can do anywhere between 1 to 3 sets of 12 to 15 repetitions for each of the exercises mentioned below. Make sure you warm yourself up with some aerobic exercise. As is the warm up important, you can not neglect the cool down either.

Exercise # 1
A number of leg exercises can be done by using resistance bands. It is one of the most common exercises which is a part of most exercise routines.

• Step on the resistance band, but keep your feet shoulder width apart.
• Pull and hold the resistance band at shoulder level with both your hands.
• Holding the band, slowly lower your torso and go into a squat position.
• Hold in the position for 10 seconds and then return to the starting position and repeat the exercise.

Exercise # 2
Now we will do lunges, which are also an exercise for the legs. This is a wonderful fat burning exercise.

• Stand with your right step on the resistance band and left leg behind you in a lunge position.
• Maintain tension on the resistance band by bending the elbows and lower into a lunge till both the knees are at a 90 degree angle.
• When you go down into a lunge, make sure the knee of the right leg does not cross the toes of the right leg. Return to the starting position and repeat.

Exercise # 3
We will now see how to do bent over rows with the resistance band.

• Step on the resistance band with you right leg and place the left foot behind.
• Bend down while you continue to keep both the feet flat on the floor. Bend to about a 45 degree angle.
• Now pull the band up towards your waist and make sure you keep your elbows close to the body.
• When you pull the band, squeeze your shoulder blades together when you are performing the rowing motion.

Exercise # 4
Now let's see how can we do bicep curls with the resistance band.

• Stand on the resistance band and hold the handles of the band with your palms facing the sky.
• Contract your stomach and keep the knees slightly bent. Now bend your arms and pull the resistance band, so that you bring your palms towards the shoulders in a bicep curls motion.
• If you feel the need for some more resistance, then you can place the feet a little wider apart.

Exercise # 5
Most of the women want to lose weight on their buttocks, therefore this is the exercise they should practice. We will now see how can we do the butt blaster exercise using the resistance band.

• Get down on all fours. Place your hands in front of you and your shoulders in line with your wrists.
• Wrap the resistance band around the right foot and hold the handles in both the hands.
• Now begin to move the right foot away from the body, but your knee should be bent and the toes should be flexed.
• When you reach the final position of the exercise, your right leg will be extended straight out towards the back and you will have to squeeze the gluteal muscles.
• Come back to the starting position and repeat on both legs, 12 to 15 times.

Exercise # 6
Now let's see resistance band exercises for abs.

• Place the mat in such a way, that you are able to attach the center of the band to a fixed point behind your head.
• Hold the handles of the band and bend your elbows.
• Using your stomach muscles, lift your head and shoulders off the ground.
• Make use of your hands for support. Slowly come back to the starting position and repeat the exercise.

One can also combine isometric exercises with resistance bands as well. You can practice a number of exercises you regularly do in the gym using resistance bands. This will require some amount of permutation and combination, but you will be able to see the effects of the exercise for yourself, that too relatively quickly.