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12 Best Full Body Exercises With Resistance Band

12 Best Full Body Exercises With Resistance Band

Resistance bands are one of the most affordable body training tools, with this resistance band you can do N number of exercises, whether you are a Beginner, Intermediate, and Advance level, read in detail by dietnfit.

In addition to being a great way to exercise with your body weight, resistance bands require less storage space than most other fitness gear you might find. 

If you like bodyweight exercises but have never used resistance bands, then you might be interested in this exciting tool. Exercise and sweating on the go are very convenient with resistance bands, just like bodyweight training. These bands can be used for a much wider range of exercises than bodyweight training. Read on to find out which exercises with resistance band you can do.

Health benefits of exercises with resistance band:-

  1. Improves cognitive function of your body
  2. You burn more calories at rest when you gain muscle, so weight loss and increased muscle-to-fat ratio are two of the benefits of gaining muscle.
  3. Resistance training helps to improve the flexibility in your body.
  4. Increased bone density and strength even reduce the risk of osteoporosis.
  5. Resistance training helps to improve the walking speed.
  6. Improved sense of well-being – resistance training may boost your self-confidence, and improve your body image and your mood.
  7. Reverses aging factors in mitochondria and muscles.
  8. Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity.
  9. Resistance training Improves your body balance.
  10.  Regular training help to improve your mental strength and health.
  11.  Resistance training can reduce the risk of heart attack
  12. It increases the performance of a daily task

Exercises with resistance band:-

This is a quick look at how to use a resistance band with bodyweight exercises.

  1. Abduction

Wrap a resistance band around the thighs. Lower down into a half-squat position. Without moving your feet, press your right knee a few inches out to the right. Return to start. Repeat on the left side. That’s one rep.

  1. Deadlift

Start standing with feet hip-distance apart and a resistance band wrapped around arches. Grab the top of the band with both hands, arms straight, and press your hips back into a hinge position. Drive down through heels to stand up straight, squeezing glutes at the top. That’s one rep.

  1. Front Squat

Stand on the resistance band with your feet slightly wider than shoulder-width apart, and bring the top of the band up to rest on the front of your shoulders. Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position.

  1.  Single-Leg Tempo Deadlift

Start standing on the left leg with your foot over the middle of a long resistance band and one end of the band in either hand. Push hips back to hinge at the waist while lowering torso toward floor and lifting straight right leg back behind body until both are parallel to the floor. Drive through the left heel to reverse the movement and return to starting position. That’s one rep.

  1. Splitter

Stand with your knees slightly bent and your feet shoulder-width apart. Grip a shoulder-width section of the resistance band with both hands in front of you at shoulder height. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position.

  1. Split-Stance Banded Shoulder Press

To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left-back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and elbows at shoulder level, bent at 90 degrees, palms facing inward. Press hands up overhead until biceps frame face. Hold for one second, then take three seconds to lower back to start. That’s one rep.

  1. Bicycle Crunch

Lie flat on your back with a resistance band wrapped around your feet and hands on the floor at the sides. Curl head, neck, and shoulder blades up to look forward. Keep lower back connected to the floor, then pull left knee in towards chest while simultaneously extending right leg a few inches above the mat. This is your start position. Reverse the position of the legs by extending the left leg while pulling the right knee toward the chest.

  1.  Staggered Leg Lower

With the legs straight up overhead, wrap a resistance band around the ankles, lower back flat on the ground, hands at the sides, and gaze at the thighs while holding a resistance band around the ankles. Keep your legs about a foot apart while keeping your right foot pressed flat into the floor. Once your right heel is just a few inches above the mat, return to your starting position. Lower the right foot toward the floor, followed by the left foot, ensuring tension in the resistance band is maintained. 

  1. Push-Ups

Grasp the band in each hand while performing the exercise as you would with a regular push-up. Focus on power throughout the exercise. Before returning to the start position, drive your hands into the ground and push your body upward explosively into complete lockout.

  1. Band Biceps Curl

Hold the resistance band with your right hand and tuck it underneath your right knee. Push your hand upward against the resistance of the band, and pull it towards your right shoulder. Hold the resistance band while sitting on a chair, step, or heels. When pulling on the band, your upper arm should remain stationary and your elbow should stay close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.

  1.  Band Hip Abduction

Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight, don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.

  1. Triceps Kickback

Attach the resistance band to something at waist height and hold it in one hand with the palm facing inward. Pull your band behind you while keeping your knees slightly bent. Bend forward at the waist and keep your back straight. Pause, then lower, and repeat this exercise. Bend forward at the waist and keep your back straight. Pull your band behind you at a slight angle.

Advantages Of Using Resistance Bands:-

Exercises with resistance bands are amazing fitness equipment for those who want to start a workout without any gym equipment in their home. There are so many benefits of this simple equipment that helps to make your workout interesting and effective.

  1. Cost-effective workout option

Resistance bands are one of the most inexpensive options in your gym equipment. To buy this resistance band you don’t need a huge amount of money. In a very small amount, you can start the home workout.

  1. Best equipment for beginners

It can be intimidating to lift weights and exercise with barbells filled with weight plates and dumbbells that are larger than your head if you’re a newbie. You can understand the basics of fitness by using resistance bands, which do not require specific placement, so you can start building your strength.

  1. No need for a big storage space

You can hang resistance bands on a hook after your workout or coil them up to store them in a box or drawer when you don’t have a lot of space for a home gym.

  1. Boost strength & stamina

A resistance band is one of the best alternatives to improve your strength and stamina. Even you can do the “N” numbers exercise by just using this amazing fitness tool.

  1. Full body workout

There are numerous exercises in most fitness kits for nearly every major muscle group in your body. Wrapping a band around a stationary object or stepping on one end of a band, for example, can open up many exercises. 

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