5 exercises with an elastic band to do at home
Are you looking for exercises with elastic bands without going to the gym, but don't know which ones to do?
In this article, discover 5 to include in your workouts. Often, with the rush of everyday life, we can't go to the gym and have to find solutions to train at home.
This is why resistance band exercises to do at home have become so popular, since all you need is one or two resistance bands. This doesn’t mean you can’t get a good workout, since large pieces of gym equipment are needed to perform an intense workout that works the entire body. Resistance band exercises 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 require a lot of core strength due to the greater stability needed to maintain correct posture when performing them. Check out our selection of 6 resistance band exercises to do at home that you should do 3 to 4 times a week to get the best results.
EXERCISES WITH ELASTIC BAND TO DO AT HOME
1. Seated row with resistance band
The seated row with a resistance band is a fantastic exercise for training your back and arms, as well as your core. In the back, several muscles participate in this exercise (latissimus dorsi, rhomboids, trapezius, infraspinatus and supraspinatus, teres minor, etc.). In the arms, the bicep is the muscle that helps in the movement of pulling the band towards you, and the core muscles also help to maintain good alignment from the shoulders to the waist, when properly contracted during the movement.
– Execution – Sit on the floor, with your legs semi-flexed or completely stretched out, 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, your shoulder blades should come together in order to work your back muscles efficiently.
Perform 3 sets of 15 to 20 repetitions.
2. Squat + 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 attached underneath them, hold the elastic band with both hands facing forward, at shoulder height; Bend your knees and hips to do a squat, keeping your feet firmly on the floor and your back straight, while keeping your hands next to your shoulders; Then, when returning to the standing position, push the elastic band upwards, in order to strengthen your shoulders and triceps. Perform 3 sets of 15 to 20 repetitions.
3. Push-ups with elastic band
The push-up exercise is a great way to work on the strength of your chest, arms (triceps – muscles on the back of your arm) and core. With an elastic band, this effort will be even greater, which will promote more significant changes in your 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 90 degrees, with the elastic band attached to your hands and passing along the back of your body; Your elbows, in turn, should be flexed, facing outwards – the details of the position of your hands and the movement of your elbows are important, because if both are closed, the main force passes to your triceps, which makes the exercise more difficult; Your body should now be supported only by your hands and toes, maintaining an upright position; Start by flexing your elbow until your chest reaches two fingers above the floor (remember that range of motion is important in all exercises) and return to the starting position by extending your arm, keeping your torso firm and without letting your hips drop. 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 are a fantastic exercise for strengthening your shoulders. They also require a strong core, as you need to stabilise your body in order to perform the exercise with good posture. – Execution – Standing with the resistance band under your feet, place your hands next 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 as you lower them, in order to maintain tension throughout the movement. If the exercise is too difficult, apply less tension to the resistance band or bend your arms slightly.
Perform 3 sets of 15 to 20 repetitions.
5. Bicep curls with elastic band
The biceps exercise with an elastic band is an exercise that can strengthen the arms, especially the pulling function. Perform the exercise without swinging the torso 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 should be performed 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, with your 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 has given you six exercises with elastic bands 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 your body. As with any physical activity, we recommend that, even if you do physical activity at home, you are accompanied by a reputable professional in the field, who will help you respect your body's limits and adapt the training to you and your needs. Don't forget that without a good diet, intensity, patience and constant dedication, not even the best training in the world will bring you results.
