Resistance bands offer a wide variety of uses at an affordable price. The ability to improve your strength, mobility, and flexibility from a single type of equipment makes it efficient as well. All resistance band exercises for home use can be executed from starter to advanced lifters. You should consider investing in a few different bands to ensure better resistance for separate movements.
Different Types of Resistance Bands
There are several different types of equipment for resistance band exercises. Each of them having their own unique way of providing resistance through use. These are:
• Pull up assist bands
• Therabands
• Hip circles
• Handled resistance tubes
Out of these options, the pull up assist bands and hip circle should be your main choice. Handled tube bands are useful for a variety of specific movements. However, the pull up assist band can be taken through even more workouts and lasts longer.
Hip circles work great for lower body movements and can be used alongside a dumbbell for squats also. They give you the option to target muscle groups other bands cannot match.
Therabands are the thin ones that physical therapists use. They all multipurpose for use and require you to tie the bands for some exercises. Their thin profile makes them not too useful for the long-term execution of exercises. These are better for seniors and those during rehab.
10 Resistance Band Exercises for Home
The following resistance band exercises are convenient for home use and can technically be executed daily. Some are focused on mobility and flexibility mainly, while others focus more on strength and muscular endurance.
1) Resistance Band Good Morning
Equipment: Pull up assist band
Focus: Core strength, glutes, hamstrings
Description: The good morning exercise focuses on the posterior chain while also encouraging core use and hip mobility. Key focus of this exercise is to bend slightly at the knees and push your hips back while keeping your back in a neutral position.
2) Resistance Band Deadlift
Equipment: Pull up assist band
Focus: Upper back, core, glutes, hamstrings, quads
Description: Deadlifts are the best exercise for all to perform since it focuses on strengthening your body for functional use. The posterior chain along with your quads get better isolation for strength and muscle development.
The hinging of your body while maintaining a neutral spine position carries over to better habits during daily life movements since the resistance is in front of your body. Similar to lifting a box from the floor.
3) Hamstring Stretch
Equipment: Pull up assist band
Focus: Hip mobility and hamstring flexibility
Description: This is one of three resistance band exercises you perform in succession to get better mobility and flexibility for the lower body. The main focus is getting your hamstring flexibility to improve and also teach this muscle to be activated before training.
4) Glute Stretch
Equipment: Pull up assist band
Focus: Glute activation and stretch
Description: Part two after the hamstring stretch. Tight hip problems often derive from your glutes being tense and never going through any type of activation or stretch. Even athletes often experience this problem from lack of stretching and myofascial release with a foam roller. If you’re looking for one the more versatile resistance band exercises, look no further!
5) Groin Stretch
Equipment: Pull up assist band
Focus: Hip mobility and groin flexibility
Description: Part three following the glute stretch. Tightness in the groin can lead to pain while sitting for prolonged periods, and your training program can be affected as well. In order to improve this issue, you want to perform stretches like this one to open your hips and stretch the groin muscle.
6) Resistance Band Squats
Equipment: Hip circle
Focus: Core strength, glutes, hamstrings, quads
Description: Squats are a functional exercise just like the deadlift. The purpose is to keep your body upright as your drop into the squat bending at your hips and knees simultaneously. Try to squat to where your hips are parallel with the floor at minimum.
You can use a chair or solid square box if your hips are not strong enough to squat to parallel. Also, you can add more resistance by holding a dumbbell like shown in the image. This is one of our personal favorite resistance band exercises that you could do at home.
Your ankle mobility is poor if you begin to fall forward onto your toes, or this could also be a sign of weak quads as well. The hip circle is going to be placed around 3-4 fingers above your knees.
7) Clamshell Exercise
Equipment: Hip Circle
Focus: Hip mobility, glutes, adductors, groin
Description: Clamshell is named after what the exercise resembles. The key to perform this exercise properly is to not lean your body in to assist with opening your legs against the resistance. Brace your core and only move your legs from each other as the image shows.
8) Resistance Band High Row
Equipment: Pull up assist band
Focus: Core strength, shoulders, upper back
Description: This exercise requires you to tie the band around a sturdy object such as a small tree or pole. You will want the band to be positioned at shoulder level.
The upper body should remain facing forward as you pull the band towards you opening your elbow. Using only one hand at a time causes more core use to stabilize the uneven load being pulled.
9) Resistance Band Wood Chops
Equipment: Pull up assist band
Focus: Core strength, full body workout
Description: You will want to find a sturdy object such as a small tree or pole to attach the band on. Banded wood chops require a lot of core use while also needing all your muscles to tense up for the movement.
Any lack of full body use will result in improper movement, and usually cause you to tip over towards the direction the band is attached too.
10) Resistance Band Push Ups
Equipment: Pull up assist band
Focus: Core strength, pecs, shoulders, upper back
Description: The banded push up allows you to get a good chest activation in opposed to only focusing on the lower body and shoulders with most movements. resistance band exercises
The key to this exercise is allowing the band to wrap across your upper back while getting into the push up position. Squeeze your chest after each press to get maximal results.
To read more articles related to training at Trusted Nutrition visit another useful article for stretching: 7 HEALTH BENEFITS OF STRETCHING YOUR BODY