If you have a resistance band, you’re probably wondering what exactly you can do with it and how to benefit from it. But you might not know that this tool lets you do lots and strengthen your muscles with the exercises we’ll show you. Fitness Garage team This is part of Fitness Garage's exercises made for girls.
Equipment used
- Resistance band.
Exercise levels
- Beginners: Do each exercise for 12 reps and just one set.
- Intermediate: Do 2 sets with 16 reps each.
- Advanced: Do 3 sets with 16 reps each.
Make sure you warm up for 5 minutes before starting.
First exercise: One Arm Chest Press
How to do this exercise
This exercise is very important for your chest muscles and also your heart, so you should stick to it.
- Wrap the resistance band around something sturdy behind you.
- Wrap the other end around your left hand.
- Stay away from where the band is fixed.
- Start the move by pulling the band then bring it back.
- But keep your arm at a 90-degree angle.
- You'll feel pressure on your chest muscle but keep going.
Second exercise: One Arm Rotating Chest Fly
How to do this exercise
This exercise targets the outer chest and also the core muscle.
- Wrap the band around something fixed behind you.
- Stand a little bit apart from where the band is tied.
- Keep your arms straight out to the sides, and your feet apart and aligned with your hips.
- Hold the two ends of the band.
- Pull it forward.
Exercise 3: Lat Pulls With Resistance Bands
How to do this exercise
This exercise works the side chest muscles and you should do it focused and slow to see its effect.
- Stand and hold the band above your head.
- Move your hands apart for a while.
- Lower your hands to the chest level while pulling the band.
Exercise 4: Upper Back Squeeze
How to do this exercise
This exercise targets the upper back muscles, and its difficulty depends on the distance between your hands.
- Sit down and stretch your legs.
- Straighten your back and wrap the band around your foot.
- Hold the band with both hands.
- Pull the band toward your chest.
- Bring it back again.
Fifth exercise: Overhead Press
How to do this exercise
- Place the band under both your feet.
- Hold the handles with both hands and move your arms up.
- Try to tighten your shoulder muscles to make the exercise more effective.
Sixth exercise: One Arm Triceps Extensions
How to do the exercise
- Hold the band with both hands, right hand right on the shoulder and left arm straight in front.
- Pull the left arm down.
- Then return to the starting position and repeat.
Exercise 7: Band Biceps Curls
How to do the exercise
- Stand on the band and hold the handles with your palms facing out.
- Keep your abs tight and knees slightly bent.
- Keep your feet a little apart.
Exercise eight: Side Step Squat
How to do the exercise
- Stand on the resistance band.
- Hold the band with both hands.
- Go down into a squat.
Exercise ten: Band Lunges
How to do the exercise
- Place your right foot forward and your left foot back.
- Put the band under your right foot.
- Keep the band tight by bending your elbows so both knees form a 90-degree angle.
Exercise number eleven: Butt Blaster
How to do the exercise
- Sit on your knees and hands.
- Wrap the resistance band around your right foot.
- Hold the band with both hands.
- Stretch your right leg back.
All those exercises use just one tool, so don't listen to anyone who says you need to buy lots of gear to get a healthy, fit body.
