6 Effective Full-Body Resistance Band Exercises

 Resistance bands are great tools for overall fitness. They are effective on a variety of physical exercises, and can be easily adapted to your workout plan. Boost strength or add muscles with some extra challenge to your classic bodyweight exercises, without stressing the joints. A resistance band is your lightweight, portable, fitness equipment that you can carry on business tours or while vacationing. So, start your fitness routine using looped resistant bands, or the non-looped resistant bands that come with or without handles.

Full-body workout with resistance band

Here are 6 effective resistance band exercises for the whole body.

Front Squat

Boost strength of your quads, glutes and hamstrings, leading to improved speed and power. Stand on the resistance band keeping your feet slightly wider than the width of your shoulder. Hold the band in a way that the top rests over the shoulders. Bring your body to squatting position by sitting down straight with chest up and knees over your toes. Also keep the abs firm. Hold the position for few seconds, then push back to the starting position. Repeat.

Bent-over row

Work on your back muscles with bent-over row exercise, and improve muscle strength and endurance. Stand at the center of the resistance band with your feet apart (as wide as your shoulders). Bend at the knees with your hips back. Pull the exercise band towards your chest and squeeze your shoulders together, until a 90-degree angle forms with your elbows. Then lower the row and repeat.

Glute bridge

Include the glute bridge in your workout plan to exercise the hamstrings, abs and lower back, along with your glutes. Wear the looped band just above your knees. Lie down facing up with feet on the ground, and knees bent at 90-degree angle. Raise the hips so that it forms a straight line from the knees to the shoulders. And contract the glutes in the process. Get back to resting position and repeat.

Push-up

Intensify the classic push-up with resistance band for greater results, as you work the chest, back, arms and core muscles. Bring yourself to plank position with the resistance band draped across the upper back, and the band looped around each hand to tighten it. Lower your chest slowly towards the floor while keeping the body straight. Then move back to start position. Repeat.

Reverse crunch

Work on your lower abs with resistance band reverse crunch. Anchor the exercise band to a support at a lower level. Lie down facing up, with tops of both feet wrapped around the band, and bend your knees to 90-degree angle. Keep abs tight and the back flat on ground as you bring the knees towards the shoulder, working on the abdominal muscles. Then slowly get back to start position. Repeat.

Bicep curls

Tone and strengthen your arms without lifting any weight, using exercise band to do the trick. Stand at the center of the band with feet apart by shoulder width. Hold the handles with palm facing the front as you curl your arms slowly towards the shoulders. Squeeze biceps and keep elbows close to your sides during the movement. Release arms slowly to start position. Repeat.

The takeaway

Resistance bands are a great way to add an extra challenge to your workout plan. It benefits everyone, at all levels of fitness. They definitely make physical fitness interesting and fun.