Not only is variety the spice of life, but it is also essential for achieving success in your workouts. Incorporating more resistance band exercises into your workout will continuously keep your muscles guessing and your body changing.
Further, if you’re looking for strength gains, exercise variation will get you there faster. A study published in the Journal of Strength and Conditioning Research found that varying exercises is more effective at increasing strength than doing the same exercise over and over.
Whether you are already an advanced athlete or getting back into working out, resistance bands are the perfect piece of equipment to help tone every part of your body.
Unlike kettlebells or dumbbells, which are very effective but large and heavy, resistance bands are portable, lightweight, and easy to carry around wherever your workouts take you. They help you work every part of your body without putting much pressure on your joints.
Below are some exercises that will give you a full-body burn and help prevent the boredom that comes with a regular workout routine.
#1: Good Mornings
This exercise is easy to do, and it is guaranteed to give great results at the end of the day. To do this, place the band underneath your feet with your feet shoulder-width apart. Squat down and get the resistance band around the back of your neck. At shoulder level, hold the band in both hands so it doesn’t compress your neck.
Stand up from your squat as you gently straighten your legs. While keeping a flat back, hinge at the hips and bend forward so that you feel tension in the hamstrings. Gradually squeeze your glutes as you stand back up.
#2: Overhead Press
With the resistance band underneath your feet, stand at your feet shoulder-width apart and gradually lower down to a squat to pick up the band with both hands. Stand up from your squat as you also bring your hands to your shoulders. When you are already standing, engage your core and move your arms up to the ceiling so that they are directly over your shoulders. Slowly lower back down to shoulder level and repeat.
#3: Superman
This resistance exercise targets the back. To do it, lie face down with your legs and arms extended. Keep your neck relaxed and hold one end of the band with each hand. Gently lift your legs and arms off the ground, such that your back is arched. You want to engage your upper back, so pull the band until you feel tension. Before lowering your legs and arms to the ground, slowly release the tension from the band. This makes one rep. Now do 15 reps.
#4: Single-Leg Romanian Deadlift
Tie the resistance band around the bottom of a fixed pole. Make sure it is tight and stays put. With your left hand, grab the band and stand on your right foot. Stand in such a way that you feel tension in the band when you stand on the top.
While hinging at the hip and keeping your hips level, bend slowly forward. Unlike what it used to be with a normal Romanian deadlift, things will get easier as you bend forward. Standing back up, gently squeeze the abs and glutes to gain control and stand back up. Repeat on the opposite side.
#5: Squat
This does not only help tone your butt. It also helps work your legs. Just stand on the resistance band with your feet hip-width apart. Hold the handles of the band in each of your hands and bring them up just above your shoulder to generate some tension in the band. With your chest up, slowly squat as though you are sitting in a chair, keeping your hands above your shoulders and abs tight. Rise back up to a standing position and repeat!
#6: Woodchopper
Woodchopper helps tone your butt, abs, and legs. To do this, anchor your band to a low anchor like a lower doorway or a table leg with about one foot off the ground. Stand in such a way that the anchor point stays on your right with your feet a little wider than hip-width. Hold the band handle with your two hands at your right hip, then bend at the knees and hips to make your thighs parallel to the floor just as though you are sitting on a chair.
Now, stand up and twist your torso to the left, pulling your arms across your body in a diagonal way towards the left shoulder, up and outwards. Pause for a second before returning to the start position and repeat for 15 reps on each side.
#7: Biceps Curl
Biceps curl tones the biceps. You can do this by standing evenly on your band with both feet and hold the handles in each hand. With your hands in the starting position down at your sides, make your upper arm still while bending forward at the elbow. Raise the bands up towards your shoulders. Lower it and repeat.
#8: Seated Triceps Extension
Finally, rest your body on the ground by taking a proper seat, then wrap the band around your feet. Make sure the other side of the band is behind you in such a way that it puts you inside of the circle. Slightly lean forward, engaging the abs, and grab the sides of the band. With your elbows in line with your shoulders and palms facing your body, extend your hands back till you feel the tension in your triceps. Lower back slowly to the start and repeat.
#9: Hip Thrusts
Tie the band around a sturdy pole to make it stay put in such a way that it makes a loop. Position a mat or cushion on the floor and kneel inside the loop facing away from the pole to create tension on the band. Squeeze your glutes by thrusting the hips forward with control until you are fully extended. Slowly lower back to the start but keep your core tight during the whole exercise.
#10: Fire Hydrant
This targets and tones the glutes. Place the band around your thighs, just above the knees. Go on your fours with your palm directly under your shoulders, and your knees under your hips. Maintain a straight back and lift your left knee out to the side. Return to the starting position but do it slowly. Do 15 reps and then switch sides.
Now put it all together
Now, I’m sure you have all you need for an easy and portable workout plan, so it’s time to put it all together and get to work.
Using these exercises as an entire workout will result in a total body burn. Aim for 2-3 sets of 15-20 reps each, and do them 3 to 5 times a week. You will soon start seeing amazing results soon.
Remember, although it’s tempting to stick with the exercises you know, integrating more exercises will lead to better, more effective workouts. Make it a habit to discover new exercises through websites, social media, and apps. Then, gradually incorporate them into your workouts. That way you won’t get overwhelmed while also keeping your workouts fresh.
Apart from helping to strengthen and tone your entire body, resistance band exercises can also help give you energy and confidence as you start seeing results. Resistance band workouts can also make it super easy and fun to work out while it also helping you stick with your exercise plan in the long run.
