Types Of Resistance Bands And Their Use
Resistance band with no handle – For therapy or rehabilitation Continuous flat loop band – For the lower body Resistance band with plastic handles – For the lower and upper body Short band in the shape of an “8” with handles – For the upper body Resistance bands with velcro ankle cuffs – For the lower body Loop band with two soft handles – For the lower body
Note: Warm-up for at least 10 minutes and talk to your doctor before doing any of these exercises.
Resistance Band Exercises For The Abs/Core
1. Resistance Band Reverse Crunch
Target – Lower abs, middle abs, upper abs, glutes (hips), hamstrings, and quads. Resistance Band To Use – Ankle resistance band
2. Resistance Band Bicycle Crunches
Target – Obliquesi XThe two abdominal muscles that are responsible for rotational movements, bending from side to side, and protecting the spine. , abs, glutes, lats, hamstrings, and quads. Resistance Band Use – Flat loop band
3. Resistance Band Russian Twist
Target – Obliques, upper abs, middle abs, lats, and glutes. Resistance Band To Use – Resistance band with handles
4. Resistance Band Side Bend
Target – External oblique, internal oblique, serratus anteriori XA fan-shaped muscle that originates between the 1st and 8th ribs at the side of the chest at the side wall of the thorax. , and glute medius. Resistance Band To Use – Resistance band with handles
5. Resistance Band Plank Hold
Target – Abs, lower back, middle back, glutes, and shoulders. Resistance Band To Use – Resistance band with handles
Resistance Band Exercises For The Legs
6. Resistance Band Leg Lifts
Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Tube resistance band with handles
7. Resistance Band Hamstring Curls
Target – Hamstrings, quads, and glutes. Resistance Band To Use – Tube resistance band with an ankle attachment
8. Resistance Band Lunges
Target – Glutes, quads, and hamstrings. Resistance Band To Use – Resistance band with handles
9. Resistance Band Donkey Kicks
Target – Glutes, quads, hamstrings, lower abs, and shoulders. Resistance Band To Use – Loop resistance band
10. Resistance Band Abduction
Target – Inner thighs, outer thighs, and hamstrings. Resistance Band To Use – Wide loop resistance band
Resistance Band Exercises For The Hips
11. Resistance Band Squats
Target – Glutes, hamstrings, quads, and lower abs. Resistance Band To Use – Flat loop resistance band
12. Resistance Band Hip Flexion
Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Ankle resistance band
13. Resistance Band Single Leg Deadlift
Target – Glutes, quads, hamstrings, and lower abs. Resistance Band To Use – Resistance band with handles
Resistance Band Exercises For The Chest
14. Resistance Band Staggered Chest Press
Target – Pectoralis majori XLargest and most superior muscle of the anterior chest wall that lies underneath the breast tissue in the pectoral region. , deltoidsi XMuscles present in the ball-and-socket joint that connects the arm to the trunk. They help protect and stabilize the shoulder joints. , lats, and biceps. Resistance Band To Use – Resistance band with plastic handles
15. Resistance Band Chest Fly
Target – Pectoralis major, deltoids, lats, and triceps. Resistance Band To Use – Resistance band with plastic handles
Resistance Band Exercises For The Arms
16. Resistance Band Tricep Extension
Target – Triceps, lats, deltoids, and rhomboidsi XThey are shoulder muscles located in the upper back and are made up of rhomboid major and rhomboid minor. . Resistance Band To Use – Resistance band with plastic handles
Resistance Band Exercises For The Back
17. Resistance Band Lateral Raise
Target – Deltoids, lats, and chest. Resistance Band To Use – Resistance band with plastic handles
18. Resistance Band Seated Row
Target – Lats, chest, rhomboids, and triceps. Resistance Band To Use – Resistance band with no handle Do resistance bands actually work? Yes, resistance band exercises are very effective when it comes to toning and strengthening the body. Can you lose weight with resistance bands? Yes. Resistance bands can aid fat loss. You will build lean muscle mass and body strength and improve balance and stability with resistance band exercises. Do resistance bands build muscle? Resistance band exercises help build lean muscle mass. These exercises won’t help you build muscle for, say, a bodybuilding competition. Is it OK to use resistance bands every day? Yes. Target different body parts on different days to prevent muscle fatigue and soreness. Are resistance bands better than free weights? Resistance bands are mainly used for rehabilitating an injury. The chances of getting injured with resistance bands are less compared to free weights. These exercises are easy to learn, the bands are lightweight and portable, and you can do any of these exercises anywhere, at any time! What color resistance band is what weight? Yellow, green, red, blue, and black are the most popular colors for resistance bands. The black band offers the highest resistance (45 lbs), while the yellow band offers light resistance (1-6 lbs) and is suitable for beginners. The green band offers medium resistance and the red band has higher levels of tension than the green. The blue band is on the heavier side and is quite stiff. Is 30 minutes of resistance training a day enough? Yes. 30 minutes of resistance exercise is sufficient to target all muscles. However, staying on schedule and exercising daily is critical to see accurate results. Are resistance bands good for people over the age of 60? Yes. Resistance training can improve flexibility and balance in older adults (6). However, ensure to use resistance bands only under the supervision of a healthcare expert and fitness coach.
