Resistance bands exercises are surprising fitness tools. Resistance band exercises are great because they apply pressure to your muscles on both phases of the exercise. Resistance bands can also be used for isometric exercise, which if you have read the article about this; you will know how this can accelerate lean muscle growth.
Resistance band can be used for gentle exercise as used in rehabilitation due to injury, but can also be used to build muscle as you would in the gym, but without the cost or bulky equipment.
As with most exercises on this site, resistance band exercises and compound exercises, and therefore will improve your total fitness, give you more energy, less injuries, and burn calories.
If you continue using resistance bands, these will build lean muscle. We don’t recommend using fitness bands on their own; you still need to use free weights.
We recommend when using the resistance band that you must do the exercises in a slow and controlled manner. Take 4 seconds for both the contraction and extension of the muscle, as well as a 1 second pause between, unless otherwise noted.
Resistance Band Exercises 1: Squat
With your feet shoulder width apart, stand on the resistance band.
Hold the resistance band with both hands at shoulder level – the hands should remain in this position throughout the exercise.
Slowly get into a squat position, to a count of 4 down, hold for one and four count to return to the start position.
Resistance Band Exercises 2: Lunge
Stand with legs hip width apart, and then step your right leg back about 2 feet behind you.
Put the resistance band under the front foot, and the end with both hands.
Bend at the hip and left leg, keeping the torso upright, the abs tight, and the back straight. The lunch should continue slowly until the thigh is parallel to the floor.
Slowly return back to the start position.
Resistance Band Exercises 3: Outer Thigh Scissor
Lie on the floor with your legs straight and the resistance band under your feet. Swap handles so the left hand side of the band at your feet is in the right hand, and vice versa, so that the bands are cross over.
Open your legs outward as far as you can, hold and slowly return to the start position.
Resistance Band Exercises 4: Chest Press
With the band wrapped around a pillar of other suitably strong anchor point behind you, hold both handles of the band.
Starting with the elbows bent, hands in line with the chest and parallel to the ground press the arm out until straight, without locking them. You should feel pressure in your chest as you do so.
Slowly return your arms back to being bent and hands back in line with your chest.
Resistance Band Exercises 5: Bicep Curl
Stand on the resistance band with feed in a wide stance, holding the ends of the band.
Tuck in your abs, keep your back straight, and bend your knees slightly.
Bend your arm at the elbow, and slowly bring your palms up to your shoulders. Hold, then slowly return to the start position.
Resistance Band Exercises 6: Triceps Extension
Hold resistance band in one hand, place your hand behind your head. With the other hand, grab the resistance band and ensure that the forearm of your lower arm is parallel to the floor.
Straighten the arm behind the head slowly. Hold, and return to the start position.
Do a set of these, and then swap arms.