The gyms are still closed and with no re-opening in sight, it’s time to reassess your home workout plan.
This is where resistance bands come into the equation as not only are they lightweight and portable but they’re also relatively inexpensive, especially when compared to buy adjustable dumbbells or building yourself a home gym.
With a couple of different bands of varying resistance, you will open up a slew of new workout and exercise options which can all be done from the comfort of your front room or even the park.
In today’s article, we’re going to run you through 10 of the best exercises to show you how you can still lose fat or build muscle at home.
The 10 Best Resistance Band Exercises
Using resistance bands are a great way to train parts of the body that are more difficult to train using just your bodyweight as well as making bodyweight exercises more difficult. Here are our top 10.
The name of each exercise is also linked to a tutorial for those who work better visually, but please note the way you perform the exercise will vary a little depending on the type of band you’re using.
Stand on the middle of the band with your feet about shoulder-width apart. Grab the ends of the band and bring your arms up to your shoulders so your elbows are pointing forwards.
From here descend into a squat keeping your chest up, abs tight and elbows point forwards. Aim to break parallel and get your hips lower than your knees before you come back up to the starting position. This is one rep.
Wrap one end of your band around the midpoint of each foot. Once that’s in place grab and pull the band to your waist, hold it there while you bring your knees to about 90 degrees. From here release the band (it should stay in place) and place your arms flat on the floor either side of you.
From here raises your hips, squeezing your glutes and tightening your abs until your hips, knees and shoulders aligned. Slowly lower back down to the floor. This is one rep.
Stand on the middle of the band with your feet about hip-width apart. Grab one end of the band in each hand. Bend slightly at the knees and hinge forward from the waist keeping your hips back and your back flat.
From here perform a row by drawing your hands towards your hips, allowing your elbows to bend and slide backwards staying close to your body. Reverse the movement by straightening your arms again. This is one rep.
Standing on the middle of the band grab one end with each hand and bring your hands to shoulder height. This is your starting position.
From here you want to press straight up, fully extending your arms overhead before slowly bring your arms back to your shoulders. This is one rep.
Wrap the band around your back taking one end in each hand. Carefully adopt the press-up position with one end of the band trapped underneath each hand.
From here perform a press-up as normal lowering yourself to the floor before pushing back up the starting position. This is one rep.
Stand on the middle of the band and then grab one end with each hand.
From here you’re going to raises your arms out to your sides until they reach shoulder height and then lower them back to the starting point. This is one rep.
Again, standing on the middle of the band grab one end with each hand.
From here curl your fist towards your shoulder whilst keeping your elbow by your side, then slowly come back to the starting position.
Standing on the middle of the band with your back foot stagger your feet with one slightly in front of the other about hip-width apart.
Bring your arms up overhead so your elbows are at 90 degrees with your hands about head height. From here extend your arms overhead until their straight before returning them to the starting bent position. This is one rep.
Standing with your feet shoulder-width apart and knees slightly bent. Grab either side of the mid-section of the band with palms facing down.
Keeping your arms straight, pull the band apart and arms away from each other until your shoulder blades contract and the band touches your chest. Slowly reverse the motion. This is one rep.
You’ll need to anchor the band in a door or somewhere else high for this one. Grab one end of the band in each hand and kneel on the floor so you’re facing away from the anchor point with your hands on your shoulders.
From here contract the abs to crunch forwards towards the hips before slowly returning to the start position. This is one rep.