5 exercícios com banda elástica para fazer em casa

5 exercises with an elastic band to do at home

Are you looking for exercises with an elastic band without going to the gym, but don't know which ones to do?

In this article, discover 6 to include in your training. Often, with the rush of everyday life, we are unable to go to the gym and have to find solutions to train at home.

It is in this sense that resistance band exercises to do at home have become so popular, as all that is needed are just one or two elastic bands. This does not mean that you cannot get a good workout, as large gym equipment is needed to carry out an intense workout that works the entire body. Exercises with an elastic band to do at home are a fantastic way to train without leaving the comfort of your home and perform exercises that provide a global stimulus and that require a lot of core strength due to the greater stability needed to maintain a correct posture when performed. Check out our selection of 6 exercises with an elastic band to do at home that you should do 3 to 4 times a week to get the best results.


1. Seated row with elastic band

Seated row with elastic band

The seated row exercise with an elastic band is a fantastic exercise for training your back and arms, as well as your core. On the back, there are several muscles that participate in this exercise (latissimus dorsi, rhomboids, trapezius, infra and supra spinosus, teres minor, etc.), on the arms the bicep is the muscle that helps in the movement of pulling the band towards you, and The core muscles also help maintain good alignment from the shoulders to the waist, when well contracted during the movement.

– Execution – Sit on the floor, with your legs semi-flexed or completely stretched, with the elastic band placed on the soles of your feet; With your back straight and slightly leaning back for balance, pull the elastic band towards your body, with your elbows pointing backwards; In the rowing movement, the shoulder blades must be brought together in order to efficiently work the back muscles.

Perform 3 sets of 15 to 20 repetitions.

2. Squats + press with elastic band

Squats + press with elastic band

The squat + press movement with an elastic band is fantastic for working the muscles in your legs, shoulders, arms (triceps) and core. – Execution – Standing, with your feet shoulder-width apart and the elastic band secured underneath them, hold the elastic band with both hands facing forward, at shoulder height; Flex your knees and hips to do a squat, keeping your feet firmly on the floor and your back straight, while keeping your hands close to your shoulders; Then, when you return to the standing position, push the elastic upwards to strengthen your shoulders and triceps. Perform 3 sets of 15 to 20 repetitions.

3. Push-ups with an elastic band

Push-ups with elastic band

The push-up exercise is a brutal exercise to work on the strength of the pectorals, arms (triceps – muscles on the back of the arm) and core. With an elastic band, this effort will be even greater, which will promote more significant changes in the strength and toning of your arms, chest and core. – Execution – In a plank position, with your arms stretched out and aligned with your chest, open in a position where your elbows bend approximately to 90 degrees, with the elastic band attached to your hands and passing over the dorsal area of ​​the body; The elbows, in turn, must be flexed facing outward – the details of the position of the hands and the movement of the elbows are important, because if both are closed the main force passes to the triceps, which makes the exercise more difficult; The body should now support itself only on the hands and toes, maintaining a straight position; Start with elbow flexion until your chest reaches two fingers from the floor (remember that range is important in all exercises) and return to the starting position with arm extension, keeping your torso firm, without leaving your hips. to fall. If you have difficulty performing the exercise with your legs straight, place your knees on the floor to make it easier to perform.

Perform 3 sets of 15 to 20 repetitions.

4. Arm abductions with elastic band

Arm abductions with elastic band

Arm abductions are a fantastic exercise for strengthening your shoulders. An effort is also required from the core, as it is necessary to stabilize the body in order to perform the exercise with good posture. – Execution – Standing, with the elastic band under your feet, place your hands close to your body, holding the band; Then, raise your arms laterally (abduction movement) until they reach shoulder height; Bring your arms back to your torso, in a controlled manner during the descent, in order to maintain tension throughout the movement. If the exercise is very difficult, give less tension to the elastic band or slightly bend your arms.

Perform 3 sets of 15 to 20 repetitions.

5. Bicep curls with elastic band

The biceps exercise with an elastic band is an exercise capable of strengthening the arms, especially in the pulling function. Perform the exercise without trunk swinging for greater activation of the arms and core. – Execution – Standing, with the elastic band under your feet, hold the band with your hands; Then, flex your elbow, pulling the band upwards; The downward movement must be carried out in a controlled manner to maintain tension in the biceps for as long as possible and, thus, obtain better results. You can do the exercise with your hands in a neutral position, that is, palms facing inwards, or at the end of the movement, twist your wrist, turning your palms towards the ceiling.

Perform 3 sets of 15 to 20 repetitions.

CONCLUSION This article contains six exercises with an elastic band to do at home for those days when you don't feel like going to the gym. These exercises are quite complete and work all the muscles in the body. As with any physical activity, we recommend that, even if you do physical activity at home, you are accompanied by a credible professional in the field, who helps you respect your body's limits and adapts the training to you and your needs. Don't forget that without good nutrition, intensity, patience and constant dedication, not even the best training in the world will bring you results.

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