If you enjoy exercising at home or outside the gym, there are a few fitness band exercises you can try for yourself. Exercising with resistance bands seems easy and optimal for your fitness. So if you are looking for effective ways to improve your body shape, the following fitness band exercises can be a good alternative. Exercise bands are one of the most versatile training tools on the market. Unlike dumbbells or kettlebells, which obviously also have many advantages, but are large and heavy, the resistance bands can be easily and easily transported wherever you want to do your workout. Such bands can be used to exercise pretty much any part of the body and they don’t put a lot of pressure on your joints.
Benefits of fitness band exercises
The main positive side of resistance bands is that they can be used to train almost anywhere. They are light and hardly take up space when you want to do your fitness in the park or when traveling. Just pack it in your suitcase and train in your hotel room, for example. Exercise bands provide the necessary resistance while you move around with the fitness band exercises. If done correctly, you will also activate more muscles than with other fitness equipment because you have to use it to control the slowing down of the movement.
Another advantage of fitness bands is their extremely low price. The most expensive variants are also great as exercise bikes and are ideal for a variety of different levels. For those looking to build muscle as a result, there are various strengths, including light, medium, and heavy, respectively. You can also adjust the intensity even further by adding more or less slack to the band. You can also use multiple resistance bands at the same time to increase the challenge.
Fitness band exercises offer more variety in training and, together with other equipment, can contribute to even better results. Use exercise bands with weights, for example, so that you can enjoy the benefits of two sports at the same time. The second major benefit relates to how effective band exercises are when re-exercising as part of a rehabilitation program after an injury. Band exercises have long been used for such conditions and are particularly effective at toning your muscles and allowing you to gradually increase the stress on your muscles as you gain more strength.
Full body workout with fitness band exercises
This full-body workout hits all the important muscles with one practical device. Repeat the exercises a total of 3 to 4 times in a row and without a break from one exercise to the next. You can get great fitness absolutely anywhere with this type of workout and resistance bands. Above all, this will help you build strength and endurance. So now there are no more excuses.
Squats with overhead movements
With these fitness band exercises, both the legs and the shoulders are trained. Stand with your feet on the belt. The feet stand a little wider than shoulder width apart. You can also turn your knees and toes outwards very easily. Hold the handles of the band at shoulder level, palms inward, and elbows by your sides. Do a squat. As you do this, move your hips back and let your weight drop on your heels. To get back into an upright position, push yourself down on your heels again. You also move your arms upwards. When you lower your arms back to shoulder level, you crouch at the same time, creating a fluid movement. First, do 15-20 repetitions.
Lunge with shoulder raises
Place your right foot on the resistance band. Stretch your left foot back and stand on your toes. Extend your arms to the sides of your body, with your palms facing forward. Crouch with the leg on the belt. You also let your arms fall down to the sides. In doing so, the tape becomes loose. Then straighten your leg and raise your arms at the same time to work your thighs and shoulders. While lifting your neck sideways, relax your neck and push your front heel through. Do 10 reps with your right foot, then switch to your left leg. Repeat the process 10 more times.
Fitness band exercises for the glutes
Stand on your mat on all fours, holding the handles of your band as you do so. Pass the band under the foot of your right leg, straighten your back but avoid arching your back and shift your weight onto your left leg. Now straighten your right leg backwards. The tape creates a resistance. Pull the leg back up and repeat the whole 15-20 times. Switch legs once you’ve done all of the repetitions on the right.
Upright rowing movements
First, position the training band under your feet. The distance between your hips is the same as the width of your hips. Then pull the handles with your arms at shoulder level. However, remember to relax your neck. During these fitness band exercises, you should feel the tension in your upper back muscles and on your biceps. Complete 15-20 repetitions for the best result.
To focus more on your biceps and rear deltoids, you can also do bent-over belt exercises with rowing movements. To do this, place your resistance band under the foot of your right leg and step back into a small lunge with your left foot. Bend your upper body so that it is almost parallel to the floor. You may need to adjust the straps a little to find the right position. These must be able to stretch when you pull them up towards your shoulders. Then lower your arms back down and repeat 15-20 times.
Push ups fitness band exercises
Finally, you need to work your chest and triceps. You can do this exercise in two different positions. For example, if you stand on your open hand, you can put more strain on your chest while you focus on your triceps when you stand on your fists. Place the tape over your back, right over your shoulder blades. Hold the handles with your hands. The tape should be short enough that you can feel its resistance when you do the pushups. You can achieve optimal results with 15-20 repetitions. This exercise can also be done on your knees if you are a beginner.
Precautions in fitness band exercises
There are a few drawbacks to doing tape exercise that you should keep in mind. First, the further you move, the greater the resistance, or in other words, the resistance level is not stable during an exercise. As you near the end of a movement, you will reach the point where the resistance is greatest. This isn’t a bad thing, but it’s also not ideal because your muscles aren’t necessarily at their strongest at this point.
Second, it is difficult to assess the levels of resistance created by the various ligaments. This means that it will be more difficult for you to track your progress and increase the resistance accordingly. Finally, you should remember that exercise bands are particularly prone to wear and tear, so before using them you should make sure that there are no visible cracks, however small they may be.