10 Best Resistance Band Workouts for a Full Body Workout

Working out isn’t at all times about hitting the gymnasium and lifting weights. You can construct strength and sculpt your body by placing your muscle mass underneath pressure. This pressure doesn’t at all times require heavy dumbbells – resistance bands may be simply as efficient, if no more so, in several and precious methods.

You may need purchased a few resistance bands sooner or later to reinforce your house workouts. Perhaps you’ve used them a couple of occasions, following together with YouTube workouts in your front room.

However, if you happen to’re not incorporating resistance bands into your workouts recurrently, you’re lacking out. Beyond their affordability and portability, they’re additionally extremely versatile. They are perfect for house and on-the-go workouts.

*Disclaimer: seek the advice of along with your doctor and licensed specialists in your space earlier than beginning any new exercise.

Full-Body Resistance Band Workouts

• Don’t have resistance bands? Grab yours right here on Amazon.
• The first two exercises within the record use loop bands.

1. Mini-Band Glute Bridge

• Place a mini-band round your thighs, simply above your knees. Lie in your again flat, bend your knees to 90° near your glutes, and pull your toes towards your shins so solely your heels contact the ground.
• Brace your core, press your decrease again into the ground, and widen your toes till you are feeling the strain on the band.
• Maintaining pressure on the band, squeeze your glutes, push your heels into the ground, and elevate your hips off the ground till they’re according to your knees and shoulders. If you are feeling a pressure in your decrease again (versus your glutes and hamstrings), don’t increase your hips as high.
• Pause, then decrease again down. Do 10-15 repetitions. Keep your glutes engaged and preserve a impartial backbone all through the motion.

2. Lateral Band Walks

• Put a mini band round your ankles, and stand in a quarter squat place along with your toes shoulder-width aside.
• Step your proper foot to the correct, then observe it along with your left, feeling resistance from the band.
• Keep your chest up and preserve a again flat all through. Knees pushed aside and over toes always, toes pointed straight ahead at the same time as you progress laterally.
• Complete a few steps to the correct, after which full a few to the left. Do 10-15 repetitions per facet.

Tips: Keep pressure on the mini band always Do not let toes and legs come collectively. You ought to really feel it working your glutes, and out of doors of your thighs.

3. Band Pull-Aparts

• Stand along with your toes shoulder-width aside and hold barely bent in your knees. 
• Grab a resistance band along with your proper hand. Grab the opposite finish of your band along with your left hand at shoulder size. Bring your arms in entrance of you and at your shoulder size. 
• Keeping your arms straight however don’t lock your elbows absolutely. Pull the resistance band out, contracting the shoulder blades. 
• Slowly return to your start place. Do 8-12 reps. 

Band pull-apart is one other efficient resistance band shoulder exercise that will get your shoulders and higher again. It’s additionally simple to carry out for any newbie and you are able to do this standing or sitting, even in a small area. 

4. Squat to press

• Grab handles with an overhand grip and stand in the course of the band with toes parallel and hip-width aside.
• Position arms at shoulder peak, along with your palms dealing with away from you and elbows bent.
• Sit your hips again, and bend on the knees to squat till your thighs are practically parallel to the ground.
• Keep your chest up, have interaction your abs, and press your knees out over your toes.
• Pause for 1-2 seconds then push as much as standing whereas extending your arms straight overhead. Repeat and full your reps. Do 10-15 repetitions.

5. Bent-Over Row

(*10*)

• Grab a resistance band and step in the course of the band along with your toes about shoulder-width aside.
• Hold the band in every hand on the arm’s size, and bend at your hips. Lower your torso till it’s virtually parallel to the ground. Keep your decrease again naturally arched.
• Squeeze your shoulder blades collectively and pull the band as much as your higher abs. Pause, then return. Repeat 10-15 occasions.

6. Chest Press

• Secure the band to a sturdy object at chest peak. With your again to the article, seize a deal with in every hand and step ahead till there’s no slack within the band.
• Your arms ought to be at your chest, elbows up, and palms dealing with down.
• Press the handles ahead and collectively on the similar time.
• Pause, then return slowly, being cautious to not go previous your shoulders. That’s one rep. Repeat 10 to fifteen occasions.

7. Lateral Raise

• Place each toes on the band and seize a deal with in every hand with palms dealing with in. The additional aside your toes are, the more durable this will probably be.
• Keeping your arms straight, increase the handles out to the edges coming as much as your shoulder peak.
• Lower them to the beginning place and repeat 10-15 occasions.

8. Biceps Curl

• Stand along with your toes shoulder-width aside. Place your toes over the center of the band.
• Grab a deal with in every hand with palms dealing with ahead.
• Pull your arms towards your shoulders by bending on the elbow.
• Pause, then slowly calm down your biceps and decrease your forearms down till your arms are straight, then repeat 10-15 occasions.

9. Diagonal Chop

• Anchor the band close to the ground on a door with one deal with. Hold the deal with with each arms subsequent to your hip.
• Take a few steps away from the anchor to create pressure within the band.
• Keeping the arms straight and utilizing your abs, rotate the body and convey the arms up diagonally whereas squeezing the abs.
• Rotate the hips and knees as you flip. Return and repeat 10-15 occasions. Switch sides and repeat.

10. Reverse Crunch

• Use the anchor to set the band at a low place and fix the ankle cuff to your ankles. Scoop again to create pressure within the band.
• Lie flat again on the ground and bend your knees at 90°.
• Brace your abs, elevate your hips off the ground, and crunch towards your chest, contracting your abs. Pause, then slowly return to the primary place. Repeat 10-15 occasions.

The reverse crunch is a nice exercise to focus on the lower abs. It’s one space that’s typically uncared for in lots of different ab workouts.

Final Word

Resistance band exercises are extremely efficient and simple to make use of. They’re nice for strength and muscle-building.

These 8 resistance band workouts offers you a complete body exercise at house.

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