If you are thinking of adding the resistance band to your arsenal of home gym equipment, kindly and quickly do so without hesitation. If you have done so already, here is a brief article on how to use resistance bands the proper way. I would explain how to use the resistance bands for arms, abs, chest, butts, and legs.
How to Use Resistance Bands The Proper Way
Before jumping straight to the exercises, let’s clear some misconceptions. Resistance bands are lightweight but that doesn’t means are ineffective. On many occasions, resistance bands are better than weight.
And if you still have some dough,
Micheal Grey, a certified personal trainer, suggests adding time under resistance to make us benefit more from the workout. “When we work out,” he said “we should try to hold a position where the resistance is very high. This would make our muscle work more which translates to more muscle development.”
How To Use Resistance Bands For Arms
If you are looking at building a powerful arm and you don’t have a dumbbell or kettlebell, not to worry the resistance band has got you covered. You don’t need to visit the gym to get the toned arm you’ve always desired.
The arm contains the bicep muscle, triceps muscle, the muscles of the forearm, and the shoulder muscles. With the right exercises, these muscles can be targeted. Here is a video on YouTube showing how to engage in arms workout using the resistance band. Below are a few examples.
Band Bicep Curls
Primary target: the Biceps of the upper arm
Secondary target: the forearm
- Start by standing hip-width apart in the middle of a resistance band.
- Hold both ends of the resistance band in each hand and stand upright.
- Keeping your upper arms by your side, slowly bend your elbow till your hands are in front of your shoulder.
- Return your forehand to the starting position. That is one rep.
- Perform 3 sets of 15 reps.
Band Pull apart
Primary target: the shoulder
Secondary target muscles: the chest and the back
- Start by standing upright with your feet a shoulder-width apart.
- With your arms straight in front of you (in line with your shoulders) and palms facing down, hold the taut resistance band.
- Now engage your core and pull the fists outward past shoulders, slowly return to the starting position. That is one rep.
- Perform 3 sets of 15 reps.
Triceps kickbacks
Primary target: the triceps of the upper arm
- Stand in the middle of a resistance band with your knee slightly bent.
- Tilt your whole upper body 45 degrees forward and leave your upper arm by your rib cage.
- Ensure you are holding the two ends of the band in each hand and bend your arms at 90 degrees.
- While engaging your core, straighten your elbow till your arms are fully extended behind the body (only forearms should move).
- Return the arm to the starting position. That is one rep.
- Perform 3 sets of 15 reps.
Front Raise
Primary target: the shoulder
- Start by standing upright.
- Put your right leg forward, feet flat on the ground. Slightly bend the knee of your left leg behind you and raise the heel (only heel).
- Place the middle of the band under your right foot and hold the other end(s) of the band on each hand.
- Ensure your hands are by your sides.
- With bending the elbows, raise your arms straight up in front of the body till it reaches shoulder height then slowly lower down. That is one rep.
- Perform 3 sets of 15 reps.
How to use resistance bands for abs
Is it the six-pack you want? Or you just want a flat tummy? Most women usually feel dissatisfied with their tummy before or after childbirth. With the following exercises, you can change that. You can watch this video I saw on YouTube to familiarize you with the moves.
Banded Bicycle crunch
Primary target: lower abs, obliques, and hips
Secondary target: hamstring and quads
- Start in a seated position with the resistance band looped around your feet.
- Tilt your torso backward till it is 45 degrees to the ground.
- Bring your palms to the back of your ears, bend your knees, and raise your heels off the ground.
- Bring your right knee to your left elbow (let them meet at the center).
- Alternate by bringing your left knee to your right elbow. That is one rep. This motion should look like you are riding a bicycle.
- Perform 3 sets of 15 reps.
Banded Horizontal scissors
Primary target: core muscles
Secondary target: glutes, quads, and abductors
- Start by lying flat on the ground, arms straight beside you with palms facing down for stabilization.
- Wrap the band around your ankle.
- Now raise your straight legs off the ground.
- Alternatively, open and close each raised leg to make a scissor-like cutting motion.
Banded Oblique crunch
Primary target: obliques (external and internal)
Secondary target: hamstring and quads
- Start in a sideway reclining position supporting your upper body with your elbow.
- Wrap the bands around your ankle.
- Raise your leg off the ground.
- Bring your knees towards your chest by engaging your core and contracting your oblique muscles. That is one rep.
- Perform 3 sets of 15 reps.
Standing knee tuck
Primary target: core
Secondary target: glutes, hamstrings, hip flexors, biceps, and anterior arms
- Start by standing upright with your feet hip-width apart.
- Loop the band around your feet and place your palms at the back of your ears.
- Still standing, raise your right knee and crunch your left elbow to meet it (they don’t have to touch) without circling your shoulders.
- Alternate by bringing your left knee to your right elbow. That is one rep.
- Perform 3 sets of 15 reps.
How to use resistance bands for chest
The pectoral muscles help us when we carry out most of our day-to-day activities like lifting, pushing, and pulling. Therefore, exercising the pectorals is very crucial. Not only a barbell is needed for chest exercise, but a resistance band can also deliver the same result. Below are a few of the chest exercises you can do to engage your pectoral muscles. Here is also a video I saw on YouTube that can serve as a guide.
Banded press-up
Primary target: pectoral muscle of the chest
Secondary target: bicep, triceps, back, and core to some extent
- Wrap the band around your back just under your armpits, while holding the handles in each hand.
- Get on all fours with your hands and toes supporting you. Ensure your body is straight from the head to the toe.
- Slowly lower your chest to the floor, engaging your core.
- Press back up till arms are straight, do not lock elbow.
- Perform 3 sets of 10 reps.
Resistance Band chest press
Primary target: the chest
Secondary target: abs, shoulders, and triceps
- Start by standing with one leg in front for added stability.
- Secure the resistance band at a point behind you.
- Place the resistance band underneath your shoulders and hold both handles in each hand.
- Now, extend both arms till they are both vertically straight pulling the band with them.
- Without tilting your upper body forward or backward, push on the resistance bands without locking up the elbows.
- Return to the starting position
- Perform 15 reps.
Chest fly
Primary target: the chest
Secondary target: shoulders
- Anchor your resistance band (the middle) around a stationary post.
- Stand upright with your back towards the post, your feet hip-width apart.
- Straighten your hands out in front of you, your palms facing front, till they are parallel with the floor. Hold the two handles of the band in each hand. Move forward till the band is taut
- Keep your arms straight as you bring them across your chest in a semicircular motion. Exhale and flex your pecs as you bring them to the front.
- Hold the contraction for a second, slowly move back to the starting position; inhale as you do so.
- Perform 15 reps.
How to use resistance bands for butts
Whether you just want a rounder bum or you just wanna firm up your butt, anyone it is, a resistance band can help you get it. You can do the exercises below, and begin your journey to a more peach-like bum. Here is a YouTube video that can help familiarize you with the moves.
Clamshells With Resistance Bands
Primary target: gluteus medius
- Start by lying on your side.
- Stack your legs on each other and bend your knees at an angle of 45 degrees.
- Place the resistance band a little above the knees.
- Place one hand on your hips and use the other to support your head.
- Keeping your feet together, spread your knees apart as far as possible pushing through the resistance band.
- Return to starting position.
- Perform 3 sets of 10 reps for each leg.
Glute kickbacks
Primary target: the gluteus maximus, minimus, and medius
- Start on all fours in a table-top position with your arms and knees supporting your body and your back straight.
- Wrap the band around your feet.
- With your knees still bent at 90 degrees, raise your leg till your foot is facing the ceiling. Feeling the contraction in your hips and glutes.
- Hold for a moment and return to the starting position
- Alternate with the other leg. That is one rep.
- Perform 3 sets of 10 reps.
Donkey kick
Primary target: gluteus maximus
- Start on all fours in a table-top position with your arms and knees supporting your body and your back straight.
- Wrap the band around your feet.
- Kick your right feet to the back (pushing the band) till your leg is parallel and straight to the floor.
- Alternate with your left leg. That is one rep.
- Perform 3 sets of 15 reps.
Lying hip abduction
Primary target: gluteus medius, tensor fascia latae
- Start in a sideway reclining position supporting your upper body with your elbow.
- Wrap the bands around your ankle.
- Keep your legs straight and stacked on each other.
- Raise the leg on top as high as you can. Hold briefly, contracting your hips and obliques.
- Alternate.
- Perform 3 sets of 10 reps for each leg.
How To Use Resistance Bands For Legs
Although it is generally agreed that the squats and lunges are the kings of leg workouts, David Johnson, a certified personal trainer, said: “The exercises (squats and lunges) sure do give impressive results but a more impressive result can be gotten by incorporating the resistance band into the same exercises.”
There are different varieties of leg workouts, below are just a few. Here is a YouTube video that can guide you in the journey to stronger legs.
Lateral Band steps
Primary target: hip abductors, gluteus minimus, and gluteus medius
- Start in a standing position with your feet a shoulder-width apart.
- Slightly bend your knees and hinge your torso forward with your hands clasped in front of your chest (or by your hips).
- Place the resistance band around your ankles.
- With the left foot, take a step to your left side. Follow with the right so that the gap at the starting position is still the same.
- Continue alternating steps from side to side.
- Perform 3 sets of 10 reps for each leg.
Resistance band squats
Primary target: hamstrings and quadriceps
Secondary target: calves, glutes, and hip flexors
- Start in a standing position, your feet a shoulder-width apart and hands in front of you.
- Place the resistance band around your knee.
- Bend your knees, slightly tilt your torso forward and drop your bottom. Engaging your glutes and core in the process.
- Hold the position for some seconds. Return to starting position.
- Perform 3 sets of 15 reps.
Fire hydrant
Primary target: glute
- Start on all fours in a table-top position. Knees and palms supporting the body.
- Place the band just above your knees.
- Keeping your glutes and core tight, raise your knees to the side pushing through the resistance band. Hold for 3 seconds.
- Return your leg to the starting position.
- Perform for the other leg. That is one rep.
- Perform 3 sets of 10 reps.
Hamstring curls
Primary target: hamstrings
- Start by lying in a face-down position with your legs straight and hands supporting your head.
- Wrap the bands around your ankle.
- Now curl your right leg, bringing your heel close to your bum.
- Slowly return to the starting position and perform for the other leg. That is one rep.
- Perform 3 sets of 10 reps.
After all that has been said, you should have realized that the resistance band is must-get gym equipment. You can check out this video of a former Olympic athlete and certified trainer Dannah Eve, where she explained the method she created herself, the DE method. This method can be performed anywhere and at anytime. This ensures that you don’t miss your workout whether you’re on the go or just don’t wanna leave your home.
If you are the type that hates going out (like me), here is a list of the best resistance bands workout you can do at home. Or if for one or two reasons, you don’t have or can’t get a resistance band, here is a list of bodyweight exercises you can do at home or anywhere.