Best resistance band exercises at home (2021)
If you are looking for gym equipment that is less costly and requires less space, then resistance bands are perfect for you. They can be used for home workouts and add challenge to basic home exercises like push-ups and squats.
Besides, you can do pull-downs by hanging the resistance band from an awning, or you can fix it to a railing banister, bedpost, or pillar, to perform rows, curls, or other moves. Hang it from an awning or tree branch outside, and you can do pull-downs for your back and triceps press downs.
In this article, we have listed the best resistance band exercises that you can at home. You can choose any of the given exercises to do at home. Ensure you are doing at least three sets (12-15 reps) of whichever exercises you choose.
List of Resistance Band Exercises:
Standing Side Taps
Put the resistance band around your ankles.
Now, pull your navel in toward your spine.
Bend your knees in such a way that your hips are reaching back. Open your feet as wide as your shoulders.
This exercise is also known as a modified squat exercise. Now, extend your right foot to the right such that the tension is created on the band.
Bring back the right leg to the floor and repeat the same procedure with the left leg.
Then bring it back to the center so that the feet are just as wide as the shoulders.
Repeat this modified squat exercise for ten repetitions to each side.
This exercise focuses on the gluteus medius and the thighs and can be considered a cardio move.
Benefits
- Raises your heart rate
- Targets the muscles in your lower body
- It helps in burning calories
- Improves speed
- Provides balance, and foot-handling skills
Standing Reverse Taps
This exercise is similar to the standing side taps.
Stand in the center of the band. Bring the exercise band up over the ankles.
The person doing the exercise should open the exercise band as thick as possible without any curling up.
Pull your navel in toward your spine. Open your feet as wide as your shoulders.
Now, you need to step back and tap with each foot, putting tension on the leg and glute.
Benefits
- Targets the posterior deltoids
- Strengthens major upper back muscles
- It helps to maintain a good posture
- Reduces pain and disability in the neck and shoulders
Standing Abductor lift
This exercise required standing straight up.
The person doing the exercise should stand in the center of the band and bring the exercise band up over the ankles.
The person doing the exercise should open the exercise band as thick as possible without any curls.
Now, lift your right leg so that tension is created on the eccentric and concentric movement. As you push the leg out and bring it back to the center, stress should be applied.
Hence, this exercise focuses on the gluteus medius and helps stabilize the legs’ muscles and the standing leg that’s balancing you. You will repeat this exercise 10 times for each leg.
Benefits
- Improve Functional Fitness.
- Enhance Core Stability, Balance, and Posture.
- Prevent Other Injuries.
- Strengthen Your Hips.
Standing Banded Squat
Stand between the band and bring the exercise band up around your shin bones directly underneath your knee.
Leave space of about 2-3 fingers’ width from your knee down to the top of the band.
Now, stretch your feet as wide as your shoulders and pull the navel inside.
Now, bend your knees and sit back with your glutes.
The position should be as like you are sitting on a chair.
Now, stand up and repeat the same procedure ten times.
This exercise helps activate the glutes, creates tension around the legs, and stabilizes your body for a more appropriately formed squat.
Benefits
- Provides resistance for eccentric movement
- It helps in muscle building by making the muscles tear and break down
- It targets the glutes, quadriceps (front thighs), and hip adductor muscles.
- Balances and stabilizes the back and core
Standing Lateral Band Walk
This exercise is also similar to other ones as it requires standing between the band and pulling the legs as wide as the hips, which creates tension in the exercise band.
Now, perform the half squat and pull your navel in towards your spine.
Put your weight on the left side and step sideways to the right.
Now, create tension on the band by bringing the foot slightly inside.
Repeat the same exercise from both legs at least ten times.
Benefits
- Good warm-up exercise for weightlifters.
- Build strength in your glutes, things, and hips.
- Tone and define existing muscles.
- Burn fat
- Improve aerobic fitness.
- Improve the health of your hip joints and improve your hip rotation.
Banded Bridge
Lie down on the floor on your back.
Bend your knees such that your feet remain on the floor.
Stretch the legs as wide as your hips.
Now, place the band around your upper thighs.
Bring the navel in towards the spine and keep inhaling and exhaling while doing this.
Now, press against the band and widen your legs, and roll up to a bridge position.
Your back should be off to the ground and hold that position for as long as you can.
Repeat the same exercise ten times.
This exercise puts tension on the legs and hips and is a great exercise to do at home.
Benefits
- Great posture
- Strengthens your core
- Tone and shape your butt
- It helps to lower back pain
- It helps to decrease back pain
- It makes your back stronger
Plank Push Ups with Banded Arms
Lay down on the floor and raise your body upwards, putting the entire weight on the hands and legs, known as a plank position.
Now, press down your body firmly.
Make sure that the shoulders are over the wrists.
Now bring your navel in towards your spine.
Make sure that your back is flat.
Now, with the right hand, pull the band and then lower down into a push-up. To make it easier, you can also do this while being on your knees.
Now, bring the right hand to the create and repeat the same procedure with the left hand.
Repeat the push-up on each side to work on your core, chest, back, and upper arms.
Benefits
- Strengthens the arms and upper-body muscles
- Workout for your core body and legs.
- Targets back muscles
- Build stronger bones
- Improves posture
Shoulder Side Raise Band
This exercise focuses on your arms and shoulders.
Place your arms parallel to your body.
Now, bend elbows at a 90-degree angle with palms facing each other, and this creates two goal posts in front of your abdomen.
With bent elbows, pull the arms out to the side and up.
Move the arms to the height of your shoulders. As a result, this creates a straight line is made from your shoulder to your elbow. Repeat this procedure at least ten times.
Benefits
- Help you to achieve muscle growth of the lateral deltoid
- It gives you broader and more muscular shoulders.
- It helps to correct potential strength problems between your right and left sides.
Amazon Products
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Filastics Resistance Loop Bands Set for Squats, Stretching, Strength Training Exercises, Hips & Glutes Heavy Workouts for Men & Women
The set includes four bands (all measuring 12″ by 2″) with four resistance levels:
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Medium Resistance 20-35lbs
Heavy Resistance 35-40lbs
X-Heavy Resistance 40-45lbs
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Boldfit Resistance Bands Mini Loop (Set of 5) Perfect for Toning & Home Workout. (Carry Bag Included)
The set includes five bands with resistance levels:
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Medium Resistance 10-12 kgs
Heavy Resistance 12-15 Kgs
X-Heavy Resistance 18-20 Kgs
Buyer’s reviews –
This product has received a rating of 4.2/5 stars which means 84 % of consumers like the product.
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BULMARC’s Resistance Band Pull Up Assist Bands Resistance Bands with 65+ Exercises for Workout, Chin Ups, Stretching, Weight Loss & Physiotherapy, Mobility Anti Snap Durable Natural Latex No Smell
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Light Resistance 7-15 kgs
Medium Resistance 15-20 kgs
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This product has received a rating of 4.3/5 stars which means 86 % of consumers like the product.
One Month Resistance Band Workout Schedule
You can follow this one-month resistance band workout schedule to get a toned and fit body.
Day 1: Lower Body & Abs & Cardio
Day 2: Upper Body
Day 3: Abs & Cardio
Day 4: Lower Body & Upper Body
Day 5: REST DAY
Day 6: Lower Body & Upper Body & Abs & Cardio
Day 7: REST DAY
Day 8: Upper Body & Abs & Cardio
Day 9: Lower Body & Cardio
Day 10: REST DAY
Day 11: Lower Body & Upper Body
Day 12: Abs & Cardio
Day 13: Upper Body & Lower Body
Day 14: REST DAY
Day 15: Lower Body & Abs & Cardio & Try Advanced Sequence
Day 16: REST DAY
Day 17: Lower Body & Upper Body
Day 18: Abs & Cardio
Day 19: Lower Body & Cardio & Try Advanced Sequence
Day 20: Upper Body & Abs
Day 21: REST DAY
Day 22: Lower Body & Upper Body & Abs
Day 23: Cardio
Day 24: REST DAY
Day 25: Lower Body & Upper Body & Advanced Sequence
Day 26: Abs & Cardio
Day 27: Lower Body & Upper Body & Abs
Day 28: Abs & Advanced Sequence & Cardio
Conclusion
During this pandemic, everyone is becoming lethargic by spending most of their time on their beds and couches. Hence, there is a need to perform exercises at home to maintain fitness. We hope our article has helped you find out the best resistance band exercises to do at home. In addition, we have also provided some excellent and affordable resistance bands that you can buy.
Thank you for reading. Please keep visiting our website.
Disclaimer: This is article is not sponsored by any brand or company. The information contained on Target100years is provided for general and educational purposes only and must never be considered a substitute for medical advice from a qualified medical professional. All viewers of this content, especially those taking prescription medicines, are advised to consult their doctors or qualified health professionals before beginning any nutrition or lifestyle programme. Target100years does not take responsibility for possible health consequences for any person following the information in the educational content.
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