English 3 MIN READ 244 VIEWS August 6, 2024

5 Resistance Band Exercises: Guide for Beginners

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

If you want to build muscles and improve power and endurance, resistance band exercises are some of the best strength training equipment items you can use. Unlike dumbbells and kettlebells, resistance band exercises for men and women put less pressure on the joints and can target small and large muscle groups simultaneously.  In this blog, we will learn more about resistance band exercises for beginners and learn a few resistance band exercises for legs and upper body. 

Resistance Band Exercises: Why Should You Do It?

Resistance bands are simple elastic bands with loops for handles. They come in different lengths and degrees of tension. Although it’s advised to have a light, medium, and heavy band in your training kit, just like with weights, you can still work out very well with only one band. They’re also lightweight, portable, and easy to store, making them perfect for resistance band exercises at home. Resistance band exercises are recognized for focusing on smaller and stabilising muscles that are more difficult to target with dumbbells and conventional weight training. They can also target larger muscle groups. Over time, these exercises improve balance, mobility, gait function, and flexibility.

Resistance Band Exercises for Beginners

Below are some of the famous resistance band exercises for men and women, which can help you build upper and lower body strength and endurance. 

Single-arm Bicep Curl

This will help you use your entire body weight as resistance to work out your biceps. Standing on the band with your feet shoulder-width apart is how you should start. Keeping your arms straight by your sides and your palms facing forward, grasp a handle in each hand. Bend your elbow, lift one arm toward your shoulder, and contract your bicep while limiting your range of motion to your forearm. Slowly lower your arm back down. Repeat on the opposite side.

Lateral Shoulder Raise

Doing this may develop and define your shoulders. As you begin, take a straight posture. Place both feet onto your resistance band by grasping a handle in each hand. Until your elbows are shoulder height and your arms are in a T shape, raise your arms straight out to either side, palms facing downward. Keep your arms straight, and slowly lower them back down. 

Front Squat

Front squats are one of the best resistance band exercises for legs. This exercise will benefit your hips, hamstrings, and inner thighs. Start by placing your feet slightly wider than your shoulders while standing on your resistance band. Keep your hands close to your shoulders and grasp a handle in each hand. To maintain your core engaged, squat down and then slowly stand up. Repeat 10-15 times. 

Leg Extension

Doing resistance band exercises for legs like leg extension will benefit the thighs’ fronts. Start by sitting down. Step your left foot on the band after wrapping the band around your right ankle. Raise and straighten your right leg in front of you to the knee, take a breath, and then lower it back down. Repeat this exercise 8–12 times on each leg. 

Leg Press

Sit on a chair with your back straight. Place one foot in the middle of the resistance band and hold both ends of it with your hands. Bend your knee towards you, then straighten it back out before returning to your starting position and repeating with each leg ten times.

Tips for Using Resistance Bands Safely

  • Choose the right resistance band (light, medium, and heavy). Make sure you have the appropriate band, considering your goals and the kinds of movements you plan to perform with it.
  • Inspect resistance bands before doing any resistance band exercises. Carefully check even if you store them carefully and maintain them clean, as in some situations your band may still wear down with continued use.
  • Keep the bands out of UV light and extreme temperatures. Your resistance band will become inflexible if it is kept in an area that experiences high-temperature variations because it is composed of rubber. It might even begin to dissolve in really hot temperatures.

Conclusion

Resistance band exercises for men and women are a great way to improve strength and fitness—wherever you are! Resistance bands work wonderfully for complete-body resistance exercises. This lightweight, portable, and versatile workout feature makes resistance band exercises for home a perfect fit. Remember that you can’t go wrong no matter how you utilise your resistance band. Resistance band exercises are a win-win addition to any fitness regimen and will hopefully remain your staple.

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