12 easy resistance band exercises

12 easy resistance band exercises

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I get emails and messages from people asking for recommendations on how to start training after their summer break. As a result, I have compiled my favourite exercises for a full body workout! Hope you enjoy trying them out!

Squat
Place the resistance band under your feet and stand up straight with your legs shoulder width apart. Hold the handles and lower down into a squat position, keeping the elastic band at a 90 degree angle with your arms and your chest up. Exhale as you come back up and repeat.
Squat1

Squat2

Single leg glute bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off the ground, keeping the knee straight (pull the knee to your chest if you want to make it easier). This is your starting position. Drive through the heel of the leg that is flat on the ground and extend your hip upward as far as possible, raising your glute off the ground. Pause shortly and return to the starting position. Repeat.

Single leg glute bridge 1 Single leg glute bridge 2

Lunge
Start in a split stance with the resistance band under your front leg and hold your torso upright. This is your starting position. Lower down keeping your chest up. Don’t let your front knee go forward beyond your toes and keep both knees in line with your toes. Use the heel of your front foot to push up and back to the starting position as you exhale. Repeat for the specified amount of repetitions on the same leg before you switch leg.

Lunge1 Lunge2

Resisted glute extension
Start on all fours, with one handle of the resistance band on one leg and the other end of the band on the same arm to create resistance. Exhale and extend the glute backwards, kicking out with your heel. Inhale and bring the knee back in. Repeat.

Resisted glute extension 1 Resisted glute extension 2

Calf raise

Stand upright and hold onto something for stability. Raise one leg off the ground so you can work each calf separately. Raise the heel of the working calf as you breathe out, extending your ankle as high as possible and flexing your calf. Ensure that the knee is not working; there should be no bending at the knee. Pause at the top before you lower back down. Repeat for the specified amount of repetitions on the same leg before you switch side.

Calf raise 1 Calf raise 2

Row
Place the resistance band around a tree or a pole and stand upright facing it. Walk backwards away from the anchor point to create resistance. Start with holding your arms out straight. Keep your knees soft and exhale as you pull the handles back, keeping your elbows close to your torso and your torso upright. Inhale and return to the starting position. Repeat.
Row1

Row 2

Chest press
Place the resistance band around a tree or a pole and stand upright facing away from it. Walk forward away from the anchor point to create resistance. Start with holding your arms at 90 degrees and keep your feet soft in a split stance. Exhale and push your arms close together. Inhale as you bring them back to the starting position. Repeat.

Chest press1Chest Press 2

Reverse Flye
Place the resistance band around a tree or a pole and stand upright facing it. Walk backwards away from the anchor point to create resistance. Start with holding your arms out straight. Keep your knees soft and exhale as you abduct your arms parallel to your shoulders as far as you can, keeping your shoulders down and your torso upright. Inhale and return to the starting position. Repeat.

Row1 Reverse Flye 2 (1)

Chest Flye
Place the resistance band around a tree or a pole and stand upright facing away from it. Walk forward away from the anchor point to create resistance. Start with holding your arms apart at shoulder height and keep your feet soft in a split stance. Exhale and push your arms close together. Inhale as you bring them back to the starting position. Repeat.

Chest Flye 1 Chest flye 2

Bicep Curl
Stand up straight with your knees soft and your feet on the resistance band. Keep your elbows close to your torso and rotate the palms of your hands so that they are facing forward. This is your starting position. Exhale and curl your arms up, keeping your elbows close to your torso at all times. Inhale and lower back down. Repeat.

Bicep curl 1 Bicep curl 2

Front Raise
Stand up straight with your knees soft and your feet on the resistance band. Your arms are holding the handles in front of your thighs, with the back of your palms facing forward/upwards. This is your starting position. Maintain your torso stationary and exhale as you lift both arms to the front till they are parallel to the floor, keeping your elbows soft and your palms facing down. Lower down and repeat.

Front raise 1 Front raise 2

Tricep Press
Stand with your knees soft and one end of the resistance band under the heel of your working arm. Hold the other end of the band and start by holding it behind your head. Keep your elbow stationary by pressing against it with your non-working arm. Exhale and extend your elbow to raise your arm above your head. Pause before you lower your arm behind your head. Repeat.

Tricep press 1 Tricep press 2

*Important: Make sure you start with a nice warm up to prepare your body for exercise and don’t forget to stretch it out after you finish!