RESISTANCE BAND STRENGTHENING
EXERCISES
Best Exercises for building Muscle, reclaim Strength, Body fitness,
Flexibility and rehabilitation.
ALICE PAUL
Copyright 2021 Morgan.
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TABLE OF CONTENTS
RESISTANCE BAND STRENGTHENING EXERCISES
INTRODUCTION
PART 1: BASIC UNDERSTANDING OF RESISTANCE BAND
BRIEF HISTORY OF RESISTANCE BAND
POPULARITY OF RESISTANCE BAND
EVOLUTION OF RESISTANCE BAND
WHAT IS A RESISTANCE BAND?
TYPES OF BAND LEVELS
LEVEL 1 (ONE) BAND:
OTHER LEVELS:
PART 2: USES AND BENEFITS OF RESISTANCEE BAND
EXERCISES
USES OF RESISTANCE BANDS
BENEFITS OF RESISTANCE BAND EXERCISES
PART 3: 30 BEST RESISTANCE BAND EXERCISES
GLUTE BRIDGE WITH ABDUCTION BAND
TRICEPS OVERHEAD EXTENSION
SIDE-LYING ABDUCTION
BICEPS CURL WITH BAND
SQUAT WITH BAND
KNEE DRIVERS
CLOCK TAP WITH BAND
BACK LIFT WITH BAND
STANDING GLUTE KICKBACKS
MONSTER WALK
SIDE LEG LIFT
LAT PULL-DOWN
CLAMSHELL WITH BAND
ONE AND ONE-QUARTER SQUATS
PLANK JACKS
SQUAT TO LATERAL LEG LIFT
OVERHEAD PRESS
T-ROTATIONAL LUNGE
HALF KNEEL SINGLE ARM ROW
DEADLIFT WITH BAND
SHOULDER EXTERNAL ROTATIONS
FIRE HYDRANTS WITH BAND
BICYCLE CRUNCH
MAINTAIN CLIMBERS
LEG CIRCLE BAND
LYING KNEE EXTENSIONS
INTRODUCTION
If you are looking for a quick and easy approach to engage all your muscle
group, strength, body fitness, flexibility and also build stamina;
without using heavy or expensive equipment or static exercise equipment
then this book is for you; only what you need is to set a resistance loop
band. In some situations, a secure spot to anchor your band is required.
Resistance band exercise has the benefit of being able to be done at any
place; even at the park, garage, backyard, or in the room without requiring
access to a fully equipped gym.
Resistance bands are useful for individuals who wish to workout at home or
that feel like taking their fitness routines with them when they are traveling.
These basic workout tools have several advantages, including variety,
simplicity, safety, as well as effectiveness. You will be more encouraged to
incorporate resistance band workouts into your home fitness exercises as
you learn more about their benefits and how to utilize them.
In this book, we have discussed the best exercises that you can do with your
Resistance band in other to gain muscles, strength, stamina, body fitness
and also for rehabilitation.
PART 1: BASIC UNDERSTANDING OF MINI
BAND
BRIEF HISTORY OF RESISTANCE BAND
In history, resistance bands were made from durable medical and surgical
tubing in the early 1900s. They were used mostly for muscle rehabilitation,
joint disorder, injury recovery and limb movements. This training band was
mostly utilized for the body as well as muscle rehabilitation and injury
recovery in the late 1800s.
In the year 1990s, the resistance band made a significant return in the
fitness industry, and they were largely employed by physiotherapists with
their patients.
POPULARITY OF RESISTANCE BAND
Resistance band were cheap alternative to expensive and heavy strength
training equipment. The band gave individuals a new sense of freedom
when it came to exercise because they were flexible, light, and easy to
transport. These were the first outdoor exercise equipment designed to
improve the entire body's fitness.
EVOLUTION OF RESISTANCE BAND
In the evolution of resistance band exercises, resistance bands have gone a
long way; not only have they progressed in style, but they now come in a
variety of strengths, sizes, and forms. Resistance bands are used for
rehabilitation, kinetic and plyometric training, and to improve fitness,
strength, power, and flexibility. This modest piece of training equipment
may provide a significant number of advantages.
WHAT IS A RESISTANCE BAND?
Resistance Band is short, medium and long; closed-loop stretched rubber
bands that can be used in the gym or at home for warm-ups, activation
drills, as well as rehabilitation and injury recovery. Resistance band
provides new ways to train for a variety of step exercises including leg
extensions, shoulder stabilization, as well as glute activation tasks. You can
efficiently engage and improve the abdominal muscles
incorporating resistance band with other muscular exercises.
by
They are a lot of benefits in using a resistance band; it can be applied to
improve lower body strength as well as stability. You may obtain fantastic
hip and also glute activation by positioning them slightly above your knees
or at your ankles. They are also useful in combination with other exercises.
TYPES OF BAND LEVELS
Resistance Band comes in a variety of shapes and sizes. Flat resistance
bands, often known as strength bands or workout bands, are the most
popular (and best) variety.
They are available in a variety of widths. The more you stretch the band,
the more resistance it gives and therefore; the more difficult it is to utilize.
Resistance bands are in six levels, starting at level 1 and progressing to
level 6.
LEVEL 1 (ONE) BAND:
Resistance bands are in different levels, starting at level 1 and progressing
to level 6. The level 1 resistance band is easier to stretch than the others
because it is the same length. As a result, it's more suited to activities that
need a wider range of motion. It's also slightly easier to use, making it
excellent for those who are just getting started.
OTHER LEVELS:
As you go through various stages, stretching becomes increasingly difficult.
Until you get to level 6 (six), which is the most hardest or difficult to stretch
as well as creates the most resistance ever. It also offers the greatest amount
of counterbalance.
If you are just getting started using a band to support your weight while
doing push-ups, the level 6 band is a fantastic place to start.
PART 2: USES AND BENEFITS OF
RESISTANCE BAND EXERCISES
You can use a resistance band to achieve a lot of goals and also its benefits
are uncountable.
USES OF RESISTANCE BANDS
The followings are various exercises you can use a Resistance band for:
To build strength and stamina.
To improve and boost flexibility and mobility.
For rehabilitation and injury recovery.
For weight training and push-up.
For fitness purposes and to lose weight.
BENEFITS OF MINI BAND EXERCISES
The followings are some of the benefits you will derive from using a
resistance band for your daily exercises.
They improve the quality of your exercises and they can easily be
combined with other forms of exercises.
They improve and strengthen your overall muscles and target your
stabilizing muscles.
Increases strength and energizes your body system.
Improve flexibility and mobility.
Perfect for rehabilitation and injury recovery.
Easy to travel with and also you can make use of it anywhere.
Easy to target a certain body part example shoulder, abdominal and
thigh.
Less expensive and more effective.
It has more exercise options compare to other tools.
PART 3: 30 BEST RESISTANCE BAND
STRENGTHENING EXERCISES
These resistance band workouts below will not only strengthen your body
but also build your muscle, flexibility, strength, stamina, and balance. The
followings are the best Resistance band exercises:
GLUTE BRIDGE WITH ABDUCTION MINI
BAND
Start by lying with your back on the floor.
Place the band above your knee joints.
Your feet should be on the floor and your knee bent.
Raise your back and spread your legs apart by doing that; you will
feel pressure due to the band.
Relax and return to the initial position.
Repeats 3-4, 3 sets.
TRICEPS OVERHEAD EXTENSION
Start by standing upright with your feet on the floor.
Twist and bend your right hand at your back while holding on to
the edge of the band.
Raise your left hand and hold the band with your palm tightly.
Stretch fully the band upward far above your head.
Repeat the same with the other hand.
Relax and return to the initial position.
Repeats 3-4, 3 sets.
SIDE-LYING ABDUCTION
Start by lying sideward.
Place your band above your ankles at your lower legs.
Stretch the band by raising your leg.
Relax and return to the initial position.
Repeat the same with the other leg.
Repeats 3-4, 2-3 sets.
BICEPS CURL WITH BAND
Start by kneeling with one of your legs and raise the other leg in
such a way that; your foot is on the floor and your knee is bent 90
degrees.
Wrap your band at your kneel and hold on to the band with your
palm tight.
Start by stretching the band upward with your hand without
allowing your leg to move.
Relax and return to the initial position.
Repeat the same with the other hand.
Repeats 3-4, 2-3 sets.
SQUAT WITH BAND
Start by standing upright with your feet on the floor.
Place the band above your knees.
Widen your legs and perform squat by lowering your upper body.
Continue the process on till you start feeling pressure in your knee.
Relax and return to the initial position.
Repeats 3-4, 3 sets
KNEE DRIVERS
Start by lying flat on the floor with your back and your legs
straight.
Ensure that you wrap the mini band at your feet properly.
Take action by lifting one of your legs and knee bent towards your
upper body. By doing that; you will feel pressure at your hip due to
the band being stretched. This is one rep.
Relax and return to the initial position.
Repeat the same with the other leg.
Repeats 3-4, 3 sets.
CLOCK TAP WITH BAND
Start by standing upright with your feet on the floor.
Loop the band around your ankles. Fix your right leg while
moving your left foot to your front and side by tapping the toes on
the floor.
Relax and return to the initial position.
Repeats
3-5,
2-3
BACK LIFT WITH BAND
Start by placing your palms and knees on the floor.
Ensure that your mini band is properly wrapped on your feet.
Kick your leg backward with the band on your feet.
Relax and return to the initial position.
Continue the process. Switch to the other leg.
Repeats 3-4, 2-3 sets
sets.
STANDING GLUTE KICKBACKS
Start by standing upright with your feet on the floor.
Loop the mini band around your ankles.
Back kick your right leg while your left leg remains firm on the
floor.
Continue the process and repeat the same with the other leg. This
is one rep.
Relax and return to the initial position.
Repeats 5-10, 3 sets.
MONSTER WALK
Stand with your feet hip-width apart as well as place a band around your
ankles. Bend your knees slightly and take four steps forward, then four
steps backward, ensure that your abs are engaged as well as glutes firm.
This is one repeat. Maintain constant tension on the band and complete the
appropriate number of repetitions.
SIDE LEG LIFT
Stand tall with your both feet on the floor.
Place the band around above your knees.
Raise your leg sideward at pace. (To a Point the band is fully
stretched).
Relax and return to the initial position.
Continue the process with the other leg.
Repeats 3-5, 3-2 sets.
LAT PULL-DOWN
Start by standing upright with your feet on the floor.
Place the mini band around your wrists.
Raise your hands above your head and push your hands apart.
Return your hands down to your chest by bending your elbows
down.
Raise back your hands up while your hands remain apart.
Relax and return to the initial position.
Repeats 3-5, 3 sets.
CLAMSHELL WITH BAND
Start by lying sideward on the floor.
Place your right-hand elbow on the floor for support and your feet
are jointly placed together.
Wrap your band a little bit above your knee.
Take action by hip-width apart both legs in such a way that your
band is fully stretched.
Relax and return to the initial position.
Continue the process with the other leg.
Repeats 3-5, 3 sets.
ONE AND ONE-QUARTER SQUATS
Start by placing your mini band around your knees as well as your
shoulder-width apart.
Ensure that your chest is upright as well as core engaged.
Squat down in such a way that your knees are bent 90 degrees.
Stand up at least one-quarter of the total distance from the bottom
as well as lower once again like a mini squat before standing. That
makes up one rep.
PLANK JACKS
Start by wrapping your mini band around your ankles region.
Position yourself in a plank posture and ensure that your wrist is
under your shoulders.
Your hip and spine should be in line with each other and your legs
straight behind you.
Start by engaging your core and jump your feet width apart; jump
back together to return to your initial position. Immediately
continue the process as quickly as possible while maintaining your
core and hips level.
Continue for 30-50 seconds.
SQUAT TO LATERAL LEG LIFT
Start by standing tall and your feet on the floor.
Wrap around your band above your knees and hold together your
hands.
Perform a squat by lowering your upper body down and knee bent.
Raise and sidekick your right leg.
Repeat the squat and side-kick your left leg but this time make
sure that; immediately you raise your leg tall, you sidekick your
leg and return to your squat level.
Relax and return to the initial position.
Repeats 5-8, 3 sets.
OVERHEAD PRESS
Place or wrap the mini band around your wrists.
Gradually bring your arm to your chest level.
Create tension by pushing out against the band.
Continue the process of pressing out against the mini band as
you bring your arms over to your head.
Then after lower your arms down to your initial position and
that will be your 1 (one) rep.
Continue the process for 30-50 seconds.
T-ROTATIONAL LUNGE
Start by standing tall and your feet together. In such a way that; it
is closer but hip-width apart.
Place your mini band in your hands and your arms extended.
Step back with your right foot as well as lowering into a lunge. As
you stretch the band apart, quickly rotate your torso to the right by
that forming a “T” motion.
Return to the standing; approximately as you allow hands to come
back together as well as the mini band to close.
Relax and return to the initial position.
Repeats 3-5, 3 sets.
HALF KNEEL SINGLE ARM ROW
Start by kneeling with one of your knees and the other leg place
your foot on the band and knee bent.
Hold on to the band with your hand and pull it upward on till your
elbow is fully bent.
Relax and return to the initial position.
Continue the process and repeat the same with the other leg.
Repeats 5-7, 3 sets.
DEADLIFT WITH BAND
Start by standing upright with your feet on the band.
Hold on to the band with both hands by lowering your upper body.
Pull fully the band upward.
Relax and return to the initial position. This is one repeat
Continue the process and repeat the same after some seconds.
Repeats 5-10, 3 sets.
SHOULDER EXTERNAL ROTATIONS
Wrap your mini band at your wrists; bend your elbow properly so
that your forearms are appropriately straight.
Maintain your elbows tight at your sides and gently move your
palms from each other.
Then after bring them back to the initial position.
Continue the process for at least 30-50 seconds.
FIRE HYDRANTS WITH BAND
Start by kneeling with your knees on the floor.
Ensure that your palms are on the floor to avoid falling.
Place around your band above your knees.
Lift your right knee sideward equal to your hip level.
Relax and return to the initial position. This is one rep.
Continue the process and repeat the same with the other leg after
some seconds.
Repeats 5-8, 3 sets.
BICYCLE CRUNCH
Start by lying on the floor with your back and your face faced up
and also hands on your head.
Your both legs and back above the floor. Maintain support with
your hips
Place around your mini band at your feet.
Take action by lifting your right shoulder above the floor and your
elbow towards your left knee while extending the right leg.
Revert by bringing your right knee towards your left elbow and
your shoulder above the floor.
Relax and return to the initial position.
Continue the process and repeat the same after some seconds.
Repeats 5-10, 3 sets.
MAINTAIN CLIMBERS
First, start by maintaining a straight-arm plank.
Ensure that your core is tight as well as your back flat. Bend your
right knee as you move it towards your chest.
Relax and return to the initial position. This is one rep.
Continue the process and repeat the same after some seconds.
Repeats 5-10, 3 sets.
MINI LEG CIRCLE BAND
Start by kneeling with your knees on the floor.
Ensure that your palms are on the floor to avoid falling.
Place around your band above your knees.
Lift your right knee sideward equal to your hip level by doing that
the band will get stretched.
Start performing mini clockwise circle.
Follow by counterclockwise.
Relax and return to the initial position. This is one repeat
Continue the process and repeat the same with the other leg after
some seconds.
Repeats 5-10, 3-2 sets.
LYING KNEE EXTENSIONS
Start by lying on the floor with your back and your leg remains straight on
the floor. Raise your knee 90 degrees and the band under your foot. Hold
tight with your both hands. Now, Stretch the band downward towards your
chest; you will feel pressure at your knee region. Relax and return to the
initial position. This is one rep.
Continue the process and repeat the same with the other leg. Repeats 5-10,
3 sets.