Introduction to Resistance Bands
Resistance bands, also referred to as elastic bands, are essential tools in strength – training exercises. They come in various shapes, some equipped with grips, and different lengths. Fundamentally, they are large rubber bands that, when pulled, help strengthen specific muscle groups.
The goal of resistance or strength training, much like weight training, is to increase muscle mass. While weight training is a subset of resistance training relying on gravity for resistance, resistance bands offer resistance through their own elasticity. These bands have significant advantages over typical strength – training equipment. They are lighter, more portable, and often come in the form of rubber strips or with plastic hand – grips for user – friendliness.
A common way to use a resistance band is to stand and place one end of the band under the feet, then hold the other end with one or both hands and pull it upwards, similar to performing a bicep curl with weights.
Benefits of Resistance Bands
Resistance bands serve as a great alternative and aid, and can even complement traditional strength – training programs. They are cost – effective and highly versatile. Studies have demonstrated that muscles respond to strength training with resistance bands just as well as with other types of equipment, such as free weights and various machines.
However, some people are hesitant to use resistance bands due to unfamiliarity with their usage. Exercising with them can feel different compared to using dumbbells and other machines. For instance, in a dumbbell curl, the muscle – working mechanism is distinct from that of a resistance band when performing the same arm – bending and relaxing motion.
Resistance Band Training Moves
Here are several resistance band training moves that can enhance your strength workout without the need for additional equipment:
Bicep Curls
Exercise target: Biceps
Method: Stand with feet hip – width apart, slightly bend the knees, and use core muscles to keep the back straight. Hold one end of the rubber band in each hand, straighten the arms into a low ‘v’ shape with palms facing upwards. Roll the band up to the shoulders for 45 seconds. Then, flip the palms to face the body and repeat for another 45 seconds.
Shoulder Walk
Exercise target: Deltoids and triceps
Method: Stand with feet hip – width apart, slightly bend the knees, and maintain a straight back with core muscles. Hold one end of the resistance band in each hand and extend the arms straight out in front. With arms shoulder – width apart and thighs apart, raise the arms to shoulder height. Then, keep the arms at shoulder height and lift them vertically upwards. Repeat for 30 seconds. Next, while keeping the arms at shoulder height, pull the band to the sides for 30 seconds.
Chest Push + Pull Down
Exercise target: Pecs, upper back, biceps
Method: Stand with feet hip – width apart, slightly bend the knees, and keep the back straight with core support. Hold one end of a rubber band in each hand and extend the arms straight out at shoulder height. Straighten the elbows back and push out, repeating for about 45 seconds. Then, extend the arms straight up to the ceiling and pull the elbows down to shoulder height, repeating for approximately 45 seconds.
Triceps Extension
Exercise target: Triceps, upper back
Method: Stand with feet hip – width apart, slightly bend the knees, and keep the back straight using core muscles. Hold one end of the band in each hand, with arms straight and shoulder – width apart. Lean forward slightly from the waist. Pull the resistance band up to the chest while maintaining tension on the band, repeating for 30 seconds. Then, stretch the arms straight outwards to maximize triceps work, repeating for 30 seconds.
Push – ups
Exercise target: Biceps, pecs, deltoids, abs
Method: Place a resistance band around the back and brace one end with each hand. Then, get into a plank position with feet hip – width apart to feel the band tense up. With feet on the ground, perform 10 push – ups (knees on the ground is also an option).
Leg Extensions
Exercise target: Quads and abs
Method: Stand next to a chair, wall, or counter for extra balance, with feet hip – width apart. Wrap the band around the ankles. Place the left leg straight out in front until tension is felt. Lower and lift the leg while keeping it straight, continuing for 45 seconds. Apply slight force to the left and outwards, repeating for another 45 seconds. Then, switch legs and repeat.
Wall Squat
Exercise target: Quads, abs, and gluteus maximus
Method: Tie a resistance band around the thighs and stand near a wall with the back in contact with it. Spread the feet hip – width apart. Walk the feet forward, bend the knees, and lower the hips to knee level. Let the knees touch and then open them up to hip – width apart, repeating for 30 seconds.
Side Step into Squats
Exercise target: Gluteus maximus and quadriceps
Method: Tie a resistance band around the thighs, above the knees. Stand with feet hip – width apart and place hands on the hips. Extend the right foot out 20 – 35cm, bend the knee, bring the hips down, and do a squat. Then, stand up and put the right foot back down, repeating for 30 seconds. Switch legs and repeat.
Supine Leg Tuck
Exercise target: Abs
Method: Lie on the back, lift the legs, and bend them at a 90 – degree angle. Keep the legs together with toes pointing forward. Attach a resistance band to the legs, with each foot holding one end of the band. As the legs are tightened, the abs contract to pull the resistance towards the body. Do 20 reps of this exercise.
There are numerous other resistance band training movements similar to free – weight training. They can also be combined with various equipment to add more resistance, which helps vary the workout intensity and provides new muscle stimulation.
