When looking at a resistance band you might think: ‘that is a cute tool but how much work can you do with that?’.
Well, next, you will be surprised to find out that you can have a full body workout with this little tool, leaving your muscles toned and ‘satisfied’.
Bands are also an excellent choice for people who cannot exercise with weights due to problems with their joints that do not allow them to hold extra weight.
And another great benefit of resistance bands, is that you can take them with you on a trip since they have no extra weight, and they don’t take extra space in your luggage. This way, you can have your private gym even when you travel.
Next, I will give you a full body workout you can easily do at home by using only a resistance band. It is cheap to buy, and you can easily store it in your house. And I am sure you will have lots of fun using it.
So put on your comfortable clothes, maybe listen to your favorite music, and grab your resistance band to begin.
1. Bicep Curls
Step your band in the middle with both legs, and hold the ends with your hands, making sure the resistance is equal on both sides (one end shouldn’t be longer than the other). Now bend the elbows and perform a bicep curl, like in the photo.
This exercise strengthens your biceps, which is the top of your arms.
Make 20 repetitions.
2. Shoulders
Hold your band like in exercise one, but this time cross and exchange the ends (Photo 1 below).
Now pulling from the elbows lift up your hands (Photo 2 below).
Elbows should be open out to the side, and hands should be closed to your body, finishing under the chest. Make sure the wrist is straight, not bend.
This exercise strengthens the shoulders.
Perform 20 repetitions.
3. Squats
Step on your band again like in exercise 1. Hold the ends with your hands and place your hands on your hips or waist so that they are steady.
Now perform a squat which looks like you are going to sit on a chair, but at the last moment you change your mind and get up again. Make sure your weight is on the heels, not the toes, and the knees are over the toes, not further forward.
This exercise strengthens the legs and butt.
Perform 20 repetitions.
4. Back
Fold the band in half and hold it above your head (Photo 1 below). The more resistance you need, the closer you will hold it. Now extend your hands out to the side (Photo 2 below).
This exercise strengthens the back, arms and shoulders.
Perform 20 repetitions.
5. Side Walking
Hold your band like in exercise one with your hands steady by your sides.
Start walking sideways, making small steps. Do not close your feet together all the way, always leave some space between the legs.
Take a few steps on one side, reaching the end of the room, and then go to the other side reaching the other end of the room.
This exercise strengthens the legs, and especially the outer thighs.
Repeat for about a minute.
6. Triceps
Step one leg with your right foot, and hold the other end with your right hand. Now extend your arm overhead, keeping the elbow closed to your ear.
From there, bend and extend your hand behind your head, trying to keep your elbow steady.
This exercise strengthens the triceps, which is the back of the arms.
Make 20 repetitions, and then repeat on the other side.
7. Bridge
Make a knot on your band to make it round, or if you already have a rounded band use that.
Lay on your back with your knees bend and place the rounded band around your knees or thighs.
As you lift the pelvis up to a bridge, at the same time open the knees out to extend the band. Then lower down and relax.
This exercise strengthens the lower back, butt, and legs.
Perform 20 repetitions.
8. Abdominals
Find your exercise mat and lay on your back.
Engage your abdominals in, putting the lower back on the floor, and then lift the legs up in the air. Place the middle of the band behind your feet, and hold the ends with your hands (Photo 1 below).
Now I will give you 2 options with your hands:
Option 1: Put your elbows down to the floor and keep them steady. Now extend the legs forward and back (Photo 2 below).
Option 2: As you extend the legs, at the same time extend the arms above your head. (Photo 3 below).
This exercise strengthens the abdominals and arms.
Perform 10-15 repetitions.
Conclusion
So there you have it. Full body workout with such a small tool. Don’t forget to take it with you when you travel as it doesn’t take much space on your luggage and it has almost no weight. This way you won’t have to look for a gym when you are away from home. You have your gym with you. How cool?
I hope you enjoyed the exercises and I would love to get your questions and comments below. You can also find more exercises in my post on Floor Exercises. Enjoy.