Home Fitness Training Easy Beginner Resistance Band Exercises

Easy Beginner Resistance Band Exercises

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Resistance bands are an amazing addition to your property health club. These elastic bands used for strength training are proof that you simply don’t must make a heavy funding to get in form! Resistance bands take up no space for storing and are extremely versatile in working a number of muscle teams. Plus, they’re straightforward to make use of! They’re additionally extremely moveable and newbie pleasant. You can use them in nearly any room in your house and even exterior.

With all of those nice advantages, it’s no marvel that we’re seeing a lot curiosity in resistance band exercises.

If you’re searching for a simple approach so as to add strength training to your routine, you then’re in luck. We’ve rounded up 5 straightforward resistance band exercises that may show you how to to get lean and toned.

1. Seated Back Row with Resistance Band

a man and a woman doing resistance band training exercises

A seated row exercise is a type of strength training for the again and higher arms. It’s so much like having a rowing machine however while not having the tools.

According to the American Council on Exercise (ACE), you’ll be able to carry out this exercise in a chair or on the ground. Sit down together with your legs straight out in entrance of you. The resistance band ought to go underneath each ft. With your elbows in and near your body, pull the arms again in the direction of your hips. Go again to start place and repeat the transfer.1

2. Lat Pull Down (Without a Machine)

a woman doing upper body resistance training

Here’s a simple approach to work your lateral muscle groups with no machine. Stand together with your ft shoulder width aside and grip both sides of your resistance band. Hold your arms straight up, then pull one arm down with the elbow bent and to the facet (protecting the opposite arm straight). Raise the bent arm again as much as straight place and pull the alternate arm down. Repeat primarily based in your deliberate variety of reps.2

3. Lunges with Resistance Bands

a man doing lunges with a resistance band

Resistance bands will be a part of a leg exercise, too. In truth, you’ll be able to actually enhance the influence of your stationary lunges by including resistance band to this leg-toning exercise.

According to ACE, you’ll be able to start with one leg ahead and one again in a break up stance. Put the resistance band underneath the entrance foot. Holding a facet of the band in every hand, deliver your palms to shoulder height, decrease right into a lunge, and press again as much as the start. Do all reps on the identical leg earlier than you progress to the opposite one. By working the arms and the legs collectively, this transfer is now doing double obligation.1

4. High-Low Partner See-Saw

two people training together

Resistance bands may also be an amazing device for figuring out with a good friend or important different. (On the Nutrisystem Partner Plan? This one is for you!) In this exercise, you need to stand going through your companion, every holding one finish of the band in each of their palms.

According to ACE, one companion ought to get right into a squat place and convey their arms towards the bottom whereas the opposite companion stands with arms raised over their head. You ought to each maintain the band pulled tight, then change positions on the identical time in order that one is at all times pushing down whereas the opposite is pulling up. This is one other efficient approach to work each the arms and the legs in a single exercise transfer.3

5. Crunching or Planking with Resistance Bands

a woman using resistance band as she planks

Alt textual content:  a girl utilizing resistance bands as she does crunches

Finally, you may additionally take into account including resistance bands to a number of of your core workouts. For occasion, you’ll be able to loop resistance bands round your ft for an intensified bicycle crunch. As you progress your legs in that “pedaling” movement, you’ll add strength training to your leg muscle groups.4

You can even add resistance to your plank workouts. Of course, planks aren’t straightforward to start with, so including resistance training on prime of it’s extra of an intermediate to superior transfer versus a newbie one. One approach so as to add resistance is to loop a band round your ankles and soar ft out and again in. Or, you possibly can loop a resistance band across the ankles and slowly increase one leg at a time to work your gluteus maximus muscle groups.5

As with any exercise, simply ensure that you’re easing in. Since there are totally different ranges of resistance, you may wish to start with “light,” in case you’re really model new. Buying a set will will let you work your approach up or range the depth of your totally different exercises. Soon, you’ll be in your approach to being even stronger.

*Always communicate together with your physician earlier than beginning an exercise routine.


  1. https://www.acefitness.org/education-and-resources/lifestyle/blog/3624/workout-wednesday-15-minute-resistance-band-workout/
  2. https://www.goodhousekeeping.com/health/fitness/g34079490/best-resistance-band-exercises/
  3. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/289/high-low-partner-see-saw/
  4. https://www.prevention.com/fitness/a20506892/challenge-your-abs-with-this-bicycle-crunch-with-resistance-band/
  5. https://www.nbcnews.com/better/lifestyle/one-month-resistance-band-workout-you-can-do-anywhere-ncna965461

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