Resistance bands workout: 10 Best stretch band exercises

RESISTANCE BAND WORKOUTS: TOP 10 BEST STRETCHING BAND EXERCISES

Resistance bands or stretching Bands are one of the important parts of people's workout routines you can be a professional athlete or a housemaker. As in the name, it tells that it adds more resistance in your exercises and movement which makes the exercise more challenging. In this period of lockdown resistance, band exercises could be really beneficial for you.

 

       1. Front Squats

Slide the band under your feet and stand on it with feet shoulder-width apart. Hold the ends of the stretching bands in both the hands, pull and extend it over your shoulder.

Flex your hips, knee, and go down by keeping knees over toes. Give a pause of about 5-10 secs and then extend back up again in the initial position

2. Hamstring Curls 

Lie down in prone position (belly on the ground). Tie one end of the band to your feet and other at some stationary object Fold your knees and try to touch your butts with the heel while maintaining a good contraction. Generally, people do it in too much pace, ending up in pain.

    

3. Leg extension

You can do it in while sitting, like in a traditional leg extension machine. Take a circular stretching band, place one end of the band behind you, and another end at your ankle. Slowly straighten up your knee and get back to the initial position while feeling the quadriceps muscles.

Perform the exercise the same on the other leg. I personally recommend this product due to its low cost and high load resistance of about 22kg.

4. Bent Over Rows

You Can do it, set your back into it. Remain over the middle of the band with feet shoulder-width separated.  Slightly bend at your knees and pivot at your midsection, holding hips back. Handle the band handles with your palms facing each other.

With elbows bowed, pull the band up toward your hips, pressing your shoulder bones together until your elbows come to a 90-degree point.

5. Bicep curls

 Slide the band under your feet, stand in the middle of it with shoulder-width apart. Grab the handles of the band in your palm, palms facing to the sky, and pull the band up whole curling your arms and maintaining tension in your biceps.   

 

6. Glutes Bridge

There are mainly two ways you can use stretching bands to do glute bridges.

Tie up the high-intensity band ends at your waist level on two stationary objects slide under it and place position yourself so the band places up right at the starting of your quads or around your waist. Fold your legs at 90 degrees, Palms flat on the ground and then push with your feet keeping the glutes contracted.

The other method is to place a circle around your knees and then perform it with the same technique.

The contraction of glutes in the whole movement is the key.

7. Standing adductor

One of the most important which are performed by almost every athlete and is a great exercise for toning up the quadriceps. Take a circular band slide one band under any stationary object or you can tie it up with another leg.

Swing the other leg away from your body (abduction) and bring it back slowly.

 

Source: Vector stock

8.Concentration Curls

 Start in a Lunge or seated position, right leg in front, and spot the center of the band slide it under your one foot, grab the other end of the band with the same side of the leg if band under right then grab with the right hand and vice-versa

 Keep your elbow inside the knee and palm facing on the other side, curl up your arm by contracting the biceps to its peak. 

 

9. Triceps Kickbacks

Grab the handle of the stretching band or you can choose a circular band tie one end in front of you grab the end with palms. Bend down, your biceps should be parallel to the ground, now straighten your triceps and contract them.

10. Woodchopper

Stay the circle or cylinder band close to the head of a link section or backing. With your correct side toward the help, get the free finish of the band with your arms loosened up overhead.

 

11. Russian Twists

Sit on the floor with legs straight, folding the center part of the band over the base of your feet. Hold the end in each hand. Slightly bend your knees, keeping feet on the floor, and recline at a 45-degree edge.

 

 

           

       12. Triceps Pulldown

Tie one end of the stretching band above your head to any stationary object, hold the other end of the band in your hand, palm facing up to the sky and forearms parallel to the ground, tucking your elbow inside the body in the whole movement. Now lower your arm with contracting your triceps.  

        

13. Seated Row

Sit down, however, don't get excessively comfortable. With legs expanded, place the band behind the bottoms of your feet. Get the band with two hands, arms straight and palms facing one another. Pull your elbow behind your back while keeping the shoulder blades contracted.

 As these stretching bands provide you a decent amount of resistance you should perform a rep range of about:

10-15 (Beginner)

15-25 (Intermediate)

18-30 (Advanced)

You can also choose stretching Bands according to your level. 

To keep the tension on the muscles constantly, is the key, for that you can position your body away from the band and can create a pre-stretch on the band. Another thing to keep in mind is keeping your muscles contracted.

Hope you like this article. For customized training plans you can contact me through Fitwellhealthcult@gmail.com 

 About the Author

Brijesh Nailwal is a fitness and health niche content writer. He is pursuing B.sc in sports science and also a certified trainer. He has training experience of more than 3 years now and has participated in many competitive sports at different levels.