If you want to try new exercises at home or inside your condo unit, consider a resistance training or a resistance band workout for a less expensive yet definitely effective full-body routine.
What are Exercise Resistance Bands?
Resistance bands are elastic bands that can be utilized for exercising almost all areas of the body. These are an excellent option if you're searching for a low-cost solution to tone your muscles and achieve a more defined shape at home.
Resistance bands are ideal for use at home or in an apartment because they are lightweight and simple to store. They are available in a range of sizes, lengths, and resistance levels, and they give a special type of strength training that also targets your stabilizing muscles, which adds an additional core challenge. If you're prepared to put in the effort and get a bit innovative with your surroundings, resistance bands provide you the ability to engage almost every muscle group in your body.
The most common band kinds are therapy bands, tube bands with handles, and loop bands. You can ask for a fitness professional's help in choosing the best band for you based on your level of fitness and personalized workout regimen.
How to Use Resistance Bands: Home Workout with Elastic Bands
Resistance band workouts for beginners, along with stretching exercises for recovery, can be an excellent way to start for people who are just beginning how to work out.
Having a resistance band can significantly benefit your workouts, even if you already have dumbbells at home or are comfortable with simple bodyweight exercises. Resistance band training is a versatile and effective at-home workout that can incorporate workouts for many different body areas. Why? Because there is continual tension throughout your exercise. Not to mention, targeting smaller muscles is also made simpler with resistance bands.
They can be used by persons in rehabilitation or physical therapy to help safely stimulate all of the smaller muscles as well as the larger muscles because larger muscles frequently take control when you use weights or your body weight.
If you're not sure where to start, keep reading because we have the best resistance band workouts right here, along with instructions on how to do them.
Resistance Band Exercises: Upper Body
Bicep Curl
1. Stand with your feet about shoulder-width apart, hold one handle of long resistance band in each hand, and step on the center of the resistance band with both feet.
2. Bend at the elbows while pulling your arms toward your shoulders so that your palms are facing forward and you feel a strong contraction in your biceps.
3. Slowly release back to the starting position.
4. Repeat 10-15 times.
Bent Over Reverse Fly
1. Hold one handle in each hand. Step one foot forward and the other back behind you to form a high lunge.
2. Anchor the resistance band under your front foot. Bend the front knee almost 90 degrees and maintain the back knee slightly bent.
3. Leaning forward at a 45-degree angle, hinge at the waist, and extend your arms straight down toward the floor. Pull the band out to the sides until it reaches your shoulders while squeezing your shoulder blades together.
4. Repeat 10-15 times.
Concentration Curl
1. Begin in a forward lunge with your right leg in front, and place the center of the resistance band beneath your right foot.
2. With your right hand holding the loop band's one end, place your elbow on the inside of your knee.
3. Curl the band upward toward your shoulder, squeezing your biceps at the top while keeping your palm away from your knee.
4. Slowly release the band downward.
5. Repeat 8-10 times and switch sides.
Overhead Press
1. Grab the handles from the bottom with your palms facing away from you and forward. Step one foot forward and the other back behind you to form a high lunge.
2. Anchor the resistance band under your front foot. Bend the front knee almost 90 degrees and maintain the back knee slightly bent.
3. At shoulder height, grasp the handles and both arms extended as you press the band up over your head.
4. Slowly release the band downward.
5. Repeat 10-15 times.
Resistance Band Exercises: Lower Body
Standing Side Taps
1. Stand with your feet about shoulder-width apart with the resistance band around your ankles.
2. Press down with your right heel and tap the left foot toe on the ground as you lift it out to the side until it is perfectly straight.
3. Slowly put back the leg to the center.
4. Repeat 10 times and switch sides.
Clamshell
1. Put the resistance band around your legs just above the knees.
2. Lay on your side with your knees and hips 90 degrees bent.
3. While keeping your feet together, move your knees apart while tensing your glutes for 2-3 seconds.
4. Slowly release back to the starting position.
5. Repeat 10-15 times.
Lateral Band Walk
1. Stand with your feet about shoulder-width apart with the resistance band around your lower legs.
2. Start in a half-squat position and Step with your right leg in a sideways motion while you shift your weight to the left foot. While adjusting your standing leg, keep the band taut.
3. Repeat 8-10 times and head back to the other way.
Glute Bridge
1. Put the resistance band around your legs just above the knees.
2. Lay on your back with your knees bent and your feet flat on the floor in front of you.
3. Maintaining a straight body line from your knees to your shoulders by lifting your hips up toward the ceiling while keeping your heels on the ground. By pushing your legs outward, contract your glutes and keep the band taut.
4. Slowly release back to the starting position.
5. Repeat 10-15 times.
Resistance Band Exercises: Core and Cardio
Core Open and Close
1. Put the resistance band around your upper thighs as you lay on your back.
2. Raise your legs to the ceiling, then lower to a 45-degree angle.
3. After feeling the outer hips moving against the band's resistance, spread the legs as far as your shoulders, and then bring them back together.
4. Repeat 10 times while pressing your lower back to the ground.
Russian Twist
1. Put the center of the resistance band over the soles of your feet as you sit on the ground with your legs outstretched and hold the ends together with both hands.
2. Lean back at a 45-degree angle while maintaining your feet flat on the ground and knees slightly bent.
3. Bring your left hand across your torso and your right hand down by your right hip to rotate the band to the right.
4. Bring the band toward your right hip by contracting your oblique muscles while maintaining neutral alignment in your midsection and low back.
5. Slowly release back to the starting position.
6. Rotate left then right and repeat 10-15 times on each side.
Skating Squats
1. Stand with your feet about shoulder-width apart, hold one handle in each hand, and step on the center of the resistance band with both feet while putting your body into a half- or full-squat position..
2. When you stand back up, put your weight on your right foot and extend your left leg straight out to the side to push against the band's resistance.
3. Repeat on the other side while getting back into the squat position.
4. Do as many as you can in 1 minute.
Opposition Cardio Jacks
1. Fold the resistance band in half, holding one side in each hand.
2. Do jumping jacks with your hands moving in front of you. Pull the band apart while keeping your feet close together, and release when you spread your two feet shoulder width apart.
3. Repeat as quickly as you can for 1 minute.
Bottom line
One good set of elastic bands is enough for a full-body exercise when working out at home.
You don't need expensive equipment to get into an effective full-body workout at home. Resistance bands are definitely less expensive and can be used in an almost infinite range of ways in any strength training exercise or rehabilitation program. With these simple exercises, you can stay fit in the corners of your condo without having to visit the gym.
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