11 Resistance Band Exercises to Work Your Arms, Core, Glutes

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Resistance bands could also be my favourite piece of train tools. Don’t get me improper, I like a great dumbbell exercise. However resistance bands are tremendous reasonably priced, transportable and versatile, and might help goal bigger muscle groups in addition to smaller stabilizing muscle groups. Plus, analysis exhibits that partaking in elastic band resistance coaching improves stability, gait operate and adaptability. Analysis additionally means that elastic band workout routines induce better neuromuscular fatigue than workout routines with isometric contractions. 

As somebody who’s all the time on the go, I like that bands are tremendous simple to pack and whip out in a small area (like a resort room) they usually can actually be shoved in a drawer at residence!

There are totally different kinds of resistance bands. I prefer to have two units: a smaller, looped band and an extended band with deal with attachments. The smaller resistance bands are excellent to make use of for working the glutes and legs because the vary of movement is smaller than it could be for the arms. The arms require bigger resistance bands to permit for a bigger vary of movement. Plus, the handles make it simpler to know the resistance bands whereas performing pulling motions to work the higher physique.

Listed here are 11 resistance band workout routines that you need to use to work your complete physique!

These workout routines are carried out with a resistance band with handles. 

Wood chopper exercise

Wooden chopper

Partaking the shoulder, belly and quad muscle groups, wooden choppers are an ideal shoulder-strengthening train that additionally works the complete core. Begin with one foot positioned on the middle of the resistance band. Grip one of many handles with each arms. Within the beginning place, place your arms holding the handles close to your knee. With a slight bend in your knees, start to drag the deal with throughout your physique diagonally with arms prolonged. Make sure you’re partaking your abs and utilizing your obliques to twist the physique. The stopping level ends simply over your reverse shoulder. Slowly return again to the beginning place. Repeat for 10 repetitions, then swap sides.

Tricep kickbacks

Tricep kickbacks

Step on the resistance band with each toes hip-width aside. Seize one deal with in every hand. Preserve a straight again as you hinge on the hips to lean your torso ahead. Flip your arms in order that your palms are going through your physique. Add a 90-degree bend to your elbows with arms tucked into your sides. Holding your elbows tucked in, push the handles again and up till your arms are totally prolonged. Return to the beginning place. Repeat for 10 repetitions.

Overhead pull-apart

Overhead pull-apart

Seize one deal with of the resistance band in every hand. If the band could be very lengthy, let the handles dangle and maintain onto the precise band in order that there is no such thing as a slack. Stand along with your toes hip-width aside. Lengthen your arms out straight up overhead, palms going through away out of your physique. Be sure there may be sufficient stress within the resistance band that it’s a problem to drag your arms aside, however not a lot that it’s a must to pressure to take action. Holding your arms straight, pull the band aside and our to the edges till your arms attain a “T” place. Return to the beginning place. Repeat for 10 repetitions.

Pull-apart exercise

Pull-apart

Stand along with your toes at hip-width aside and seize one deal with of the resistance band in every hand. If the band could be very lengthy, let the handles dangle and maintain onto the precise band. Lengthen your arms straight out in entrance of you, palms going through the bottom. Be sure there may be stress within the resistance band, sufficient that it’s a problem, however not a lot that it’s too troublesome to drag aside. Pull the band aside till reaching a “T” place with the arms, ensuring that the arms and arms stay parallel to the bottom. Return to the beginning place. Repeat for 10 repetitions.

Bent-over row

Bent-over row

Step on the resistance band with each toes hip-width distance aside. Seize one deal with of the resistance band in every hand, palms going through one another. Add a slight bend in your knees, pushing your hips again to hinge your torso ahead. Preserve a flat again with core engaged. Let your arms cling straight down below your shoulders, including a slight bend to your elbows. Drive your elbows straight as much as deliver the resistance band to your chest, conserving elbows tucked into your sides. Slowly decrease again to the beginning place. Repeat for 10 repetitions. 

Bicep curl

Bicep curl

Step on the band with each toes hips-distance aside. Maintain one deal with in every hand along with your arms down by your sides. Barely bend your knees and pull your abs in. Then pull the band up towards your shoulders right into a bicep curl and launch. Repeat 10 occasions.

Overhead press

Overhead press

Begin with one foot ahead, standing on prime of the band, and the opposite foot again behind you. Swap your grip, grabbing the handles from beneath in order that your palms are going through ahead and away from you. Begin by holding the handles at shoulder peak. Then press the band up over your head, extending each arms totally. Launch again all the way down to the beginning place and repeat 10 occasions.

These workout routines are carried out with a looped resistance band.

Standing side taps

Standing aspect faucets

This train works the gluteus medius (the muscle outdoors the hip) and the thighs. It’s additionally a little bit of a cardio transfer since tapping from one aspect to the opposite with no break will elevate your coronary heart fee. Step into the resistance band in order that it’s simply above the ankles. Pull your navel in towards your backbone and bend your knees in order that your butt is reaching again. Place your toes open simply as huge as your shoulders. This can be a modified squat place and also you’ll keep right here for the complete train! Faucet your proper foot out to the suitable, feeling the strain on the band, after which deliver it again to the middle in order that the toes are simply as huge because the shoulders. Then faucet the left foot to the left and really feel the strain on the band; deliver it again to the middle. Repeat this for 10 faucets to every aspect. 

Standing banded squat

Standing banded squat

Step into the resistance band with each toes in order that it’s round your thighs, proper above the knee. Step the toes out as huge because the hips to create stress on the band. Pull the navel in and bend on the knees to take a seat again along with your glutes. Act such as you’re sitting again right into a chair, after which drill down via the heels to face again up. The band helps activate the glutes with the strain across the legs and helps stabilize your physique to carry out the squat with correct type. Repeat 10 occasions.

Standing lateral band walk

Standing lateral band stroll

Step into the resistance band with each toes in order that it’s round your thighs, proper above the knee. Open the toes as huge because the hips to create stress on the band. Decrease down right into a half-squat place whereas pulling your navel in towards your backbone and urgent down via the heels. Then shift your weight over to your left aspect, and step sideways to the suitable. Deliver your left foot barely in, conserving stress on the band, and proceed to aspect step to the suitable like this for 10 steps (or nevertheless many steps you might have room for!). Then repeat to the left. 

Banded bridge

Banded bridge

Step into the resistance band with each toes in order that it’s round your thighs, proper above the knee. Mendacity down in your again, bend your knees along with your toes on the bottom as huge as your hips. Shimmy the band up round your higher thighs. Take a deep breath in, after which exhale as you pull your navel in towards your backbone and tilt your pelvis ahead to press the low again into the bottom. Slowly roll your low again, center again after which higher again off the bottom right into a bridge place, urgent your legs out in opposition to the band and opening the legs huge. Maintain it on the prime. Then, pulse the legs and the band out to the edges for 10 counts. Slowly decrease again down onto the bottom vertebrae by vertebrae. Repeat 10 occasions.

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