Adding these 5 exercises can create a workout that targets your whole body. The addition of the resistance band not only adds a twist to these ordinary exercises but will make them all the more effective at strengthening your glutes, biceps, shoulders and more.
Resistance Band Bicep Curl
There are a few ways to do a bicep curl with a resistance band. You can choose to do it sat or stood, whichever suits you better. Bicep curls, as they suggest, mainly target your bicep muscles. As an easy but effective exercise to do, this is perfect for any beginner. Alternatively, an excellent twist for anyone used to performing bicep curls with the traditional weights.
To Complete This Exercise (Stood):
- Stand upright with your feet hip-width apart.
- Loop one end of the band around your left foot and hold the other end with your left hand, with your arm relaxed at around a 90-degree angle.
- Slowly lift your left arm up to your shoulder, engaging your bicep and tricep muscles.
- Return your arm to a 90-degree angle.
To Complete This Exercise (Sat):
- Pull up any chair and place it where you want to perform the exercise.
- Loop the resistance band around your right foot and hold the other end with your right hand.
- With your right elbow resting on your thigh, keep your arm relaxed at a 90-degree angle.
- Slowly pull the resistance band up with your hand, engaging your bicep and tricep muscles whilst keeping your foot firmly on the floor.
- Return your arm back down so the resistance band is no longer tight.
Resistance Band Chest Press
A chest press is a classic upper body strengthening exercise. However, this one’s with the twist of a resistance band. This exercise successfully works to target your pectorals (chest), deltoids (shoulder), abdominals and tricep muscles. It’s an excellent all-rounder for your upper body.
How to Perform the Exercise:
- Attach a resistance band to a stable surface, such as a door frame.
- Turn so you are not facing your stable surface, and stand with one leg out further in front of the other and your hands holding the resistance bands so your elbows are at a 90-degree angle.
- Embracing your core, push the resistance bands out in front of you, without locking your elbows.
- Return your arms to their starting position.
Resistance Band Glute Kick-Back
Kick-backs work your glutes and hip flexors. It’s important to maintain strong hip flexors as they play a large part in everyday movement. Gutes have a massive impact on your overall body’s strength as well as being a major aspect in supporting your core, so working your glutes is essential.
How to Do This Exercise:
- For your starting position, lower yourself down onto your hands and knees.
- Hold one end of the resistance band with each hand and hook the other end, in the centre, onto your left foot.
- While embracing your core, push your left foot up and back until the slack of the band fully tightens.
- Return to the starting position and without touching the floor with your knee, repeat the movement.
Resistance Band Lat Pulldown
This is another excellent upper body strength training exercise to do. This exercise focuses on your shoulders, biceps and the middle of your back. Lateral exercises are important to perform as they strengthen muscles that support important joint structures.
How to Complete the Exercise:
- Hook one end of the resistance band onto a hook on a sturdy object, such as a door.
- Hold the other end of the band with both of your hands and kneel down on the floor, facing the door.
- Keep your arms straight so you are not pulling on the resistance band.
- Once in this starting position, pull your hands down so your elbows are by your side and the band is pulled tight.
- Return your arms to the starting position and repeat.
Resistance Band Lateral Walk
Strong glute muscles aid in stabilisation and as this exercise specifically targets the gluteus medius muscle, it can help prevent injury to the knee.
How to Perform This Exercise:
- Stand with your back straight and your feet shoulder-width apart.
- Loop the resistance band around both legs, just above the ankle.
- With your body weight evenly distributed between both your feet, bend your knees slightly to activate your glutes.
- Shift your weight to your left leg and take a step out to the left with that leg.
- Move your leg back so your weight is evenly distributed again and you are stood shoulder-width apart.
- Repeat then move onto your right leg.