Do you want to get a toned body or diversify your workout? Then try exercises with an elastic band, which allows you to effectively work all muscle groups, develop their flexibility and elasticity.
Elastic band is a sports equipment made from rubber or latex that has become very popular due to its effectiveness, versatility and compactness. You can use an elastic band both in the gym with a fitness instructor and on your own during home workouts. Despite the apparent ease, exercise with elastic bands can replace working with heavy weights and exercise machines.
BeautyHack shares the best resistance band exercises for women.
Exercises with elastic band for buttocks
Before any workout, be sure to warm up and finish with stretching. You can learn the rules of effective stretching from Anastasia Vinokur here. Perform each exercise from the elastic band workout in 3 sets of 15-20 repetitions, but beginners can start with one rep. It is recommended to train 3-4 times a week.
Squats.
Place your feet shoulder-width apart, then tie the band just above your knees and squat until the band is as tight as possible.
Stretching.
Tie the ends of the ribbon to make a ring and place it just above your ankle. From a standing position, slowly and alternately move your legs out to the sides until you reach maximum tension. For balance, you can hold on to the back of a chair.
Swing back.
Move the elastic band above your knees. Stand with a slight forward lean and lift one leg back and up. Remember that the higher you lift your leg, the greater the load on the muscles. Repeat the exercise with the other leg.
Leg lift.
Lie on one side, place the band above your knees and bend them slightly, then alternately lift your left and right legs.
Set of exercises
Before you start training, do a light warm-up and stretch after finishing your workout. During the main part, do all exercises slowly, fixing each position at the maximum point. If you suddenly feel pain, then replace the exercise with an easier one.
Watch your breathing; when stretching, exhale, and when squeezing, inhale. During some exercises, place the elastic band exactly in the middle of your foot to prevent it from accidentally slipping. Exercises are performed for 10-15 repetitions.
The frequency of exercises with a rubber band should be at least 3-4 times a week, about every other day. If your goal is not only to strengthen muscles, but also to lose weight, then do not forget about cardio exercise on days free from exercises with a rubber band.
Exercises with elastic bands for arms
To regain your slim figure, combine regular exercise with proper nutrition or diet. You will learn several principles of a proper diet here.
Stretch upward.
In a standing position, press one end of the band with your foot to the floor, and pull the other end of the band up diagonally with the opposite hand. Switch legs and do the same exercise for the other arm.
Traction.
Hold the ends of the tape in your hands, then move your hands back and stretch the elastic in different directions. Do the exercise while standing.
Raise of hands.
Step on the middle of the band and lock in this position, using both hands to pull the ends of the band upward.
Exercises with elastic band for the back
An elastic fitness accessory is used not only to get the body in shape, but also to prevent diseases of the musculoskeletal system. Also try a few exercises for beautiful posture - you will find them here.
Hand tension.
Sit on the mat with your legs straight. The back should be straight, and fix the tape in the middle of the foot, then pull its ends towards you. The shorter the tape, the more stress will be placed on the back muscles.
Tension from the knees.
Get on your knees and secure the tape underneath. Take the ends of the elastic band in your hands and begin to slowly move them apart, then return to the starting position.
Lateral pull.
In a standing position, bend down - your back should be straight, and lower your arms with the tape. Perform the exercise by spreading your arms in different directions.
A set of exercises with an elastic band
Straightening the leg back
The muscles of the buttocks and thighs work.
Take a plank pose with emphasis on your knees and hands. Fold the ribbon in half. Insert your left foot into the loop formed. Grasp the ends of the tape with your hands so that it is slightly stretched, your left knee is on the floor, the toe of your left foot rests on the floor, the heel is lifted off the floor. As you exhale, straighten your left leg back so as to stretch the band as much as possible, with your toe pointing to the floor. As you exhale, pull your left knee as close to your chest as possible. Perform 10-12 leg swings, rest and change sides.
Trainer's comment: make sure your pelvis is still. Keep your stomach tucked in to protect your lower back from sagging.
Circles with legs
The muscles of the buttocks, inner thighs and stabilizer muscles work.
Lie on your right side. Fold the ribbon in half. Insert your left foot into the loop formed and bend your knee. The left leg is relaxed. Grasp the ends of the tape with your left hand, bending it at the elbow. Bend your right arm at the elbow and rest your right forearm on the floor, your hand on the floor, your elbow in line with your shoulder. Perform 10-12 clockwise rotations with your left leg, rest and perform another 10-12 counterclockwise rotations. Take a break and switch sides.
Trainer's Note: You can also modify this exercise by placing your right hand on the floor along the line of your body and swinging your leg down and up. Try to maintain balance, do not lean your body back or forward.
Leg straightening
The muscles of the legs, buttocks and arms work.
Lie on your back, fold the band in half and fix the center of the band in the middle of your feet. Bend your knees so that they are directly above your hips, heels together, toes apart. Grasp the ends of the band, elbows bent and slightly apart. As you exhale, lift your shoulders and head, spread and straighten your legs, keeping them at a 45-degree angle. As you inhale, return to the starting position. Perform 10-12 repetitions, rest, repeat the exercise.
Trainer's Note: Keep your pelvis neutral and your core active.
Crunches on a chair
The abdominal muscles, arms and stabilizer muscles work.
Sit on the edge of a chair. Fold the ribbon in half, insert your right foot into the loop and press the center of the ribbon to the floor. Grasp the ends of the tape with your hands until it stretches. Bend your elbows, spread your elbows to the sides and raise them to chest level. As you exhale, twist to the left. As you inhale, return to your starting position. Perform 10-12 repetitions, then switch sides.
Trainer's Note: When twisting, pull the top of your head up, lengthening your spine. You can perform twists while standing by securing the band at waist height and holding the ends in both hands.
Chair hip raises
The muscles of the abs, back and buttocks work.
Sit on the edge of a chair. Place the tape on your thighs. Grasp the ends of the tape with your hands and rest your hands on the edges of the chair, elbows straight, tape taut. As you exhale, lift your hips. As you inhale, return to the starting position. Perform 10-12 repetitions, then rest and repeat.
Trainer's Note: If it's easy for you, lift your hips while lying on the floor.
Leg raises
The abdominal muscles and stabilizer muscles work.
Tie the ribbon around the ankles of your feet. Raise your legs at an angle of 75-90 degrees. Slowly lower and raise your legs down and up with minimal amplitude. To make it easier, you can slightly bend your knees. Perform 10-12 repetitions, rest and repeat the exercise.
Trainer's Note: Don't overextend your shoulders and keep your core in a neutral position.
Arm raises on a chair
The muscles of the arms, shoulders and back work.
Sit on a chair. Pass the tape under the seat of the chair and grab the ends with your hands. The band is taut, the elbows are pressed to the body. As you exhale, without fully straightening your elbows, raise your arms up. As you inhale, return to the starting position. Perform 10 repetitions, rest and repeat the exercise.
Trainer's comment: to make the exercise more difficult, hold at the top point for 20 seconds.
Lunge Arm Stretch
The muscles of the arms, back, buttocks and thighs work.
Take the end of the tape in your left hand and step on the tape with your left foot so that it is slightly stretched. Step forward with your right foot. With your knees slightly bent, place your right hand on your right thigh. Lean your body forward slightly. As you exhale, straighten your left arm at chest level, hold for 5-10 seconds, lower your arm. Perform 10-12 repetitions, then switch arms and legs.
Trainer's Note: You can also perform the exercise from a standing position, extending your left arm to the left side, and not forward.
You can increase the effectiveness of your workout without excessive load using a special simulator - a reformer. It may seem to a beginner that only fitness gurus can use it: an iron unit with a loose platform and belts looks very threatening. However, training on it is very useful for beginners. Moreover, the special design of the simulator allows you to involve the smallest muscle groups in the work, which are very difficult to respond to with regular exercises.
Abdominal exercises with elastic band
Use resistance bands to create perfect abs at home and save on gym costs.
Raising the body.
Lie on your back, stretch the band across your feet, close your legs, and take the ends of the band in your hands. Synchronously raise your torso and legs 45 degrees, lock in this position for a few seconds, then return to the starting position.
What other ways can you pump up your abs at home? Read here.
Text: Diana Snetkova
